I am 16 years old, 5’8" and 135lbs, and started lifting CONSISTENTLY about 5 months ago. I just came off going 3x a week, full body. I have been using 8-12 reps per exercise. Now I’m going more for 8-10ish.
I am bulking, and trying to gain size and strength over the summer. Please critique my lifting plan?
Exercise # Sets Reps
Monday/Thursday
Chest
DB Bench Press 3 10 - 5
DB Incline Bench 3 12 ? 6
Dumbbell Flies 3 10 ? 8
Shoulders
Seated DB Press 3 12 ? 6
DB Bent Lat Raises 2 10 ? 8
Shrugs 2 20-15
DB Front Lat Raises 1 10 ? 6
Triceps
Close-grip Bench Press 3 8 - 10
Dips 3 8 ? 10
Tricep Extension 2 8 ? 12
Pulley Pushdowns 1 8 ? 10
Tuesday/Friday
Legs
Squats 5 12 ? 6
Lunges 3 12 ? 8
Romanian Deads 3 12 ? 8
Calf Raises 3 15 ? 12
Back
Chin-ups (palms away) 3 8 ? 12
DB Rows 3 8 ? 12
Pullups (palms towards) 3 8 ? 12
Biceps
Concentration Curls 3 12 ? 10
Hammer Curls 2 12 ? 10
Seated Incline DB Curls 1 12 ? 10
Overtraining? I don’t feel tired or anything like that, and my resting heart rate as of yesterday (while sitting down at my computer, measured by a Polar Heart Rate monitor) was 43… so that symptom isn’t present.
Please tell me what you think of this split. I feel if I don’t hit my bodyparts fairly often, they don’t get worked hard enough. I’m rarely all that sore after a workout, for example, no matter how hard I work.
If you know of any other good workout routines, post me a link - I’ve read the sticky, the 4 day split looked good, but only has me hitting each muscle 1x a week, otherwise I like it a lot.
Thanks for all the input, tell me what you think about the set/rep scheme, overall exercises (I tried to stick with mostly compound movements), and how you think it will help me in my summer bulk!