first for a bit of background info. on myself; i’m 16 and weigh around 70 kilos and in the process of bulking up to at least 80 kilos over this year. for the last 3 months i’ve been doing 5x5 workouts and got a little stronger but i’d rather work on getting bigger first and stronger as a secondary goal for a while.
my best lifts so far are:
deadlift - 120kg x4
back squat - 95kg x3
bench press - 65kg x5
can do about 25 dips and 12-15 chin-ups.
anyways routine proposed is like this:
day 1: back and hamstrings
deadlift - 5x3-5
wide grip pull-up - 4x8-12
bent over row - 4x5-8
glute ham raise - 4x5-8
db row - 4x8-12
day 2: shoulders and triceps
parallel bar dip - 4x5-8
seated overhead press - 4x5-8
db extension - 3x8-12
lateral raise - 3x8-12
reverse fly - 3x8-12 - might move this to back day id i feel my rear delts are too fatigued.
day 3: quads and calves
back/front squat - 4x5-8
split squat - 3x8-12
front/back squat - 3x8-12
standing calf raise - 4x5-8
seated calf raise - 3x8-20
day 4: chest and biceps
flat bb bench press - 4x5-8
incline db bench press - 4x8-12
standing db curl - 4x5-8
flat/inc. db fly - 3x8-12
concentration curl - 3x8-12
[quote]charger34 wrote:
first for a bit of background info. on myself; i’m 16 and weigh around 70 kilos and in the process of bulking up to at least 80 kilos over this year. for the last 3 months i’ve been doing 5x5 workouts and got a little stronger but i’d rather work on getting bigger first and stronger as a secondary goal for a while.
my best lifts so far are:
deadlift - 120kg x4
back squat - 95kg x3
bench press - 65kg x5
can do about 25 dips and 12-15 chin-ups.
anyways routine proposed is like this:
day 1: back and hamstrings
deadlift - 5x3-5
wide grip pull-up - 4x8-12
bent over row - 4x5-8
glute ham raise - 4x5-8
db row - 4x8-12
day 2: shoulders and triceps
parallel bar dip - 4x5-8
seated overhead press - 4x5-8
db extension - 3x8-12
lateral raise - 3x8-12
reverse fly - 3x8-12 - might move this to back day id i feel my rear delts are too fatigued.
day 3: quads and calves
back/front squat - 4x5-8
split squat - 3x8-12
front/back squat - 3x8-12
standing calf raise - 4x5-8
seated calf raise - 3x8-20
day 4: chest and biceps
flat bb bench press - 4x5-8
incline db bench press - 4x8-12
standing db curl - 4x5-8
flat/inc. db fly - 3x8-12
concentration curl - 3x8-12[/quote]
Looks fairly solid, especially just for a kid your age.
As you get more advanced and need more stimuli to grow, add a few exercises to each body group…more barbell work on chest, pull downs and seated rows on back, etc.
I’m sure some of the more seasoned members will have more helpful tips and critiques.
cheers for the feedback, will defo add some more volume if i start to stall. but that should be a while down the road.