I am 17 years old- Been lifting for a few years now

Used to play football, lost interest because it made me sore and really not want to lift as hard.

6’1" 205lbs

any questions, ASK!

pictures soon enough

routine something like this, my legs stay sore for awhile so I think this works better.

day of rest in between

chest

squat

chest

deadlift

chest

squest

chest

deadlift

Chest Routine: going from the last workout

little warm-ups

Bench:

135 x 10

155 x 8

175 x 6

185 x 3-4

Close Bench:

95 x 10

115 x 8

135 x 8 stopped there for some reason

dumbell tricep extension

1 arm-4 sets each

super set with situps then crunches(finally I start doing abs)

two arm dumbell tricep extension-

2 x heavy sets

then, end the work out with 4 sets of 8

bicep barrel curl superset with calf raises

Squat Routine:

get my knees warmed up.

back squats

95 x 6

135 x 8

185 x 8

195 x 6

205 x 3-4

Front Squats:

95 x 6

115 x 8

135 x 8

155 x 6

Overhead press

haven’t put it in yet

superset situps, and crunches with calf raises

Deadlift: Since school ended, I lost some of my deadlift strength for some reason.

warm up

135 x 6

185 x 8

235 x 8

255 x 6

275 x 4

295 x 4

stiff legged DL:

95lbs x 10

135 x 8

155 x 6

Shrugs

95 x -till it burns

145 x -till it burns

155 x -same

superseted with sit ups+crunches

Bicep alternating curls

3 sets of 10-12

superset with calf raises