T Nation

I Need a Routine


#1

I am a teen and need and effective routine to build muscle fast. Anything wrong with this one? Too advanced? I need suggestions. I have time to work out 5 times each week. What builds muscle!

Day 1 Monday - Back | Biceps
One Arm Row / 3 Sets / 8-12 Reps
Bent Over Row / 3 Sets / 8-10 Reps
Upright Row / 3 Sets / 8-10 Reps
Cable Row / 5 Minutes / Burn
Seated Dumbbell Curl / 3 Sets / 10
Bicep Curl Neutral / 4 Sets / 8-10
Bicep Curl / 4 Sets / 8-10
Arnold 21’s / 2 Sets / 21 Reps

Day 2 Tuesday - Chest | Triceps
Dumbbell Press / 4 Sets / 8-12 Reps
Incline Bench Press / 4 Sets / 8-12 Reps
Overhead Cable Pulldown / 3 sets / 12-15 Reps
Dumbbell Flys / 3 Sets / 10-12 Reps
Overhead Dumbbell Extentsion / 5 sets / 8-10 Reps
Skull crushers / 3 Sets 8-10 Reps
Tricep Pushdown / 5 Min / Burn

Day 3 Thursday - Quads | Hamstrings | Calves
Buslgarian Leg Squat / 4 Sets / 10 Each
Weighted Lunges / 4 Sets / 12-15
Standing Calf Raises / 7 Sets / 15-20
Dumbbell Squats / 4 Sets 10+
Weighted Lunges / 5 Min / Burn

Day 4 Friday - Shoulder | Traps | Forearms
Seated Dumbbell Press | 4 Sets | 10-12
Front Raises | 3 Sets | 8 Reps
Lateral Raise | 3 Sets | 10-15
Reverse Flies | 4 Sets | 8-12
Dumbbell/Barbell Shrug | 5 Min | Burn
Reverse Curl | 5 Sets | 12-15
Barbell static hold | 6 Sets | ALAP


#2

hard work
*Edit- and food. That’s pretty important too


#3

Do this:


#4

Yeah too advanced/not good for a beginner. Read a bunch of Dan John articles and do one of his programs or something like this below…


#5

It’s overcomplicated. There is no magic number of sets you need to be doing. Your sets should be 1+. As long as you are sufficiently fatiguing all muscle groups in a workout, you’re doing it right.