I’m 16 years old, 189cm and 76-77kg (6.2ft & 167 lb).
I have been working out for 6 months now and I am not sure if I progress/gain as I should.
I’m somewhat very weak, I struggle above 10 push-ups, I could perhaps do 1 or 2 pullups, I struggle to chest press with 5kg’s on each side after 8-10 reps but I decided to change that.
I’m not confident about my program but I’m not thinking of giving up.
My only goal is to be in better shape and increase my muscle mass.
The coach in my gym made me this program and I would like to see opinions from honest and experienced professionals about it.
Forgive me for any mistakes or errors, my native language isn’t english and I try to translate my exercises as best as I can
DAY I (SHOULDERS + CALVES)
Behind-the-Neck Smith Press | 4x5+5
Dumbbell side lateral to front raise | 3x12
Incline reverse dumbbell fly | 3x10
Seated shoulder press (machine) | 3x10
Single leg calf press (leg press machine) | 3x20
DAY II (BACK)
Assisted pullups 4x10-8
Supported dumbbell row 3x10
Lat pulldown + reverse lat pulldown 3x7+7
Behind-the-neck lat pulldown 3x12
Roman chair back extension 3x12
DAY III (CHEST+CALVES)
Decline dumbbell press | 4x10
Narrow grip barbell chest press + incline bench dumbbell fly | 3x8+8
Bent-Arm dumbbell pullover | 4x12
15 degree incline dumbbell chest press | 3x10
Seated calf raise | 4x12
DAY IV (LOWER BODY)
Smith machine squat without weights | 2x50 (I struggle to do this one after around 20 reps so I’m looking for an alternative)
Leg press shoulder width | 4x10
Standing leg curl | 3x12
Lying leg curl | 4 sets of 6 full, 6 half
Dumbbell lunge | 3x12
DAY V (ARMS)
Seated hammer curl 4x12
Barbell curl + narrow grip | 4x5+5
Incline dumbbell curl | 3x8
Incline french press | 4x10
Seated incline V-bar tricep extension | 3x12
I have an ab exercise for every day, also.