Alright, so I’m no body builder… But I am ‘body building’ so to speak. I’m almost 19 now, and I have been working out since I was 11. Only in the last year did I decide that I was fed up with a skinny, athletic physique. October of 2010 started doing things right, good diet, work out plan, sleep, etc. In 3 weeks I put on 15 lbs. I put on 10 more lbs, and up until now, I have been vacillating between 178 and 183. I’ve been told I’m too young to worry about this kind of stuff, but my goal is to be bigger and stronger than anyone I look at who’s my age.
I have a super fast metabolism, am taking in 3500 cals a day and on work out days plan to do 4400 (with post work out shake). Currently am on a week off after a 6 week period, so I wanted to start my next phase right.
The current set up for a work out I have might be over training. Not sure though. I am aware the rep set up is kind of weird. If it’s beyond stupid, let me know, I s’pose. Any advice is greatly appreciated! But I am just going to give the upper body plan… The lower body plan I have right now is fine.
Voyeur Shrug - 4 sets x 10,8,8,6 reps supersetted w/Farmer’s walk
Wide Grip Pull Ups - 4 sets, every set to failure
Incline Bench Press - 6 sets x 6,6,5,4,3,3 reps (technically it’s 6-3 reps on the plan)
One Arm DB Row - 4 sets 5,5,4,3 reps
Cross Body Hammer Curl - 4 sets 12,10,10,8 reps
DB Military Press (explosive) - as many reps until I hit 40 reps
Skullcrushers - 5 sets 10,8,8,6,5 reps
Pullovers (low RoM) - 4 sets x 5 reps
Wide Grip Lat Pulldown - 5 sets 8,8,6,5,4 reps
Cable Flys - 4 sets x 10 reps
Meadow Rows - 4 sets x 8 reps
Front Raise - 4 sets x 10,10,10,8 reps
Preacher Curls - 4 sets x 15-8 reps
Barbell Curls - 4 sets x 5-2 reps
Barbell Farmer’s Walk - 3 sets
Row Machine (with the clench 2 second hold) - 6 sets 12 - 4 reps
Weighted Pull Ups - 4 sets x 3 reps
DB Incline Bench (explosive) - 5 sets x 6-4 reps
Lateral Raise - 4 sets x 8,8,8,6 reps
Incline DB Curl - 4 sets x 12,10,10,8 reps