Workout Routine

[Brian20o2]

Mt new workout routine is as follows

Monday

Warm up 5-10 minutes
Stretch

Row Machine 5 x 5
Dead Lifts 5 x 5
Half Cleans 3 x 6
Full Cleans 3 x 5
DVL’s (Not sure what they are really called) 5 x 5
Shrugs 3 x 6
Vert Press 4 x 5

Stretch and cool down

Tuesday

Warm up 5-10 minutes
Stretch

Squats 3 x 4
Calf Machine 4 x 10
Leg Press 3 x 6
Abs w/ weight 4 x 20
Toe Jumps 3 x 10
Full Jumps 3 x 10

Stretch and cool down

Thursday

Warm up 5-10 minutes
Stretch

Bench Press 3 x 5
Incline Press 4 x 6
Decline Press 3 x 6
Curls (Arm) 4 x 5
Curls (Both) 4 x 5
Bench Fly’s 3 x 5
Standing Fly’s 3 x 5
Tricep Extensions 3 x 5

Stretch and cool down

What do you guys think?

 

[Warboss Alex]

looks like a cardio workout.

Squats 2 x 6 not to failure, 1 x 20 to failure
one of (Pullthroughs/Glute Ham Raises/Leg Curls/etc) 2 x 15-20
Calves 1-2 x 10-15 (hold the negative for 10 sec)
Abs however you like

Incline bb bench 2 x 6
Flat db bench 2 x 8-12
Dips 2 x 8 or skullcrushers 1 x 10-15
Shoulder movement 1 x 10-12

Deadlifts 2 x 5 or 1 x 10
Rows or pullups/pulldowns 2 x 6-10
your choice of curl 1-2 x 8-10
your choice of forearm exercise (if you want) 1 x 10-15

 

[Brian20o2]

I made a few quick changes

Monday

Warm up 5-10 minutes
Stretch

Row Machine 4 x 5
Dead Lifts 3 x 5
Full Cleans 3 x 5
Bent Over Rows 4 x 5
Shrugs 3 x 6
Vert Press 3 x 5

Stretch and cool down

Tuesday

Warm up 5-10 minutes
Stretch

Squats 3 x 4
Calf Machine 3 x 10
Abs w/ weight 3 x 20
Toe Jumps 2 x 10
Full Jumps 2 x 10

Stretch and cool down

Thursday

Warm up 5-10 minutes
Stretch

Bench Press 3 x 5
Incline Press 3 x 6
Decline Press 3 x 6
Curls 3 x 5
Tricep Extensions 3 x 5

Stretch and cool down

 

[manuva]

3 sets each of curls and triceps is ridiculous. If you insist of doing that sort of isolation work, 1 set is ample.

Even better would be to stop wasting time with them and go heavier on your compound lifts.

 

[EFFORT]

Alex posting a whole different workout for you was a nice way of him saying throw what you have away, no making changes to it.

Seriously do yourself a favor man and just follow what alex posted for you, make a journal and post your progress up here and we'll help you make changes once you stall (which won't be for awhile) 2g of protein x your bodyweight, carbs should be up there too probably about 50g less than ur protein total but this all depends on how you handle them, good multi vitamin, a lot of water, throw in some creatine and sleep


Your ahead of so many people right now with that information you have no idea, i wish i knew this when i was 16 i would be so much further ahead now.

 

[Brian20o2]

OK. I will do Alex's Routine for about 4-6 weeks and keep track of my progress. btw what is a skullcrusher? I will do these mon, tuse and thursdays (I cant work out on fridays) Also what are "Pullthroughs/Glute Ham Raises"?

 

[Brian20o2]

^? Please answer. What is s skull crusher?