Routine, please check it.

[nathanlowe]

Hi guys. Just going to put up my routine just to make sure im not doing anything wrong as i dont want to waste time. I have been a gym member since June last year. And have endured in a few different routines. None of which have given me many gains. I have constructed this and im just wondering what should be added, removed etc.

monday - bench press - 3 sets of 25 kg - 10 reps
incline dumbbell bench - 3 sets of 10 reps with 12.5kg DBs
Incline dumbbell fly - 3 sets of 10 reps with 8kg DBS
Tricep Dips - 3 sets of 10 reps
Seated Pushdown - 3 sets of 10 reps - 75kg

Tuesday - Front Lat Pulldowns - 3 sets of 10 reps - 3705kg
Seated Row - 3 sets of 10 reps at 35kg
1 arm dumbbell row - 3 sets of 10 reps at 17.5kg
Underhand Pullups - 3 sets of 10 if possible
Barbell curls - 3 sets of 10 reps at 15kg
Alternate Dumbbell Curls - 3 sets of 10 reps at 9kg DBs

Thursday - Smith Machine Squats - 3 sets of 10 reps 35kg
Deadlift - 3 sets of 10 reps at 35kg
Seated calf raise - 3 sets of 10 at 45kg
Seated military press - 3 sets of 10 at 20kg bar
Dumbbell side raises - 3 sets of 10 at 7kg DBs
Dumbbell Shrugs - 3 sets of 10 at 35kg DBs

Im looking to build strength as i play rugby. Are the exercises correct and are the sets correct.
Im 16 years old. 6ft tall, 170 pounds.
Thanks

[_Wolf_]

first, get rid of the smith machine squats. do regular deep (WAY below parallel) free weight barbell back squats.

secondly, are you trying to get big and strong? and if so, which is more important to you: getting big or getting strong?

[nathanlowe]

Getting stronger is the main goal.

[hrdgain81]

monday - bench press - 3 sets of 25 kg - 10 reps
incline dumbbell bench - 3 sets of 10 reps with 12.5kg DBs
Incline dumbbell fly - 3 sets of 10 reps with 8kg DBS
Tricep Dips - 3 sets of 10 reps
Seated Pushdown - 3 sets of 10 reps - 75kg

Seems like overkill to me, flat, incline, incline fly, dips all at 3x10 so thats 12 total sets, and 120 total reps for the week for chest. Personally If I do six total sets for chest a week thats a lot, and I'm usually in a 5x5 or 3x3 rep scheme, so if you total that up, your looking at only 50 - 75 total reps per week for chest.

If you really want to get stronger, you should be using heavy wieghts for less reps, in the 3-8 range for compound movements, and drop the volume down.

[nathanlowe]

Looking at my chest to start with.
Ive been doing 3 sets of 25kg at 10 reps.

So taking my bench to 5 x 5, will this mean something like 5 sets of 30kg ?
So keeping the weight the same for the five reps ?

What should i do for squat and deadlift ?

As i fully understand bench, squat and deadlift are the main compound movements.

[nathanlowe]

Also, i have got rid of dips and on my tricep routine i have put in skull crushers and rope pushdowns.
Those are my 2 tricep exercises.

[hrdgain81]

I would suggest looking at this thread ULTIMATE WORKOUT PROGRAM RESOURCE LIST

There is a lot of info in there, but read up on the bill starr 5x5, thats my personal favorite choice, its simple to the point and will help you grow.

[1986]

if you are looking to train for rugby i'd recommend adding some power cleans and/or snatches to your routine. they are great for building the explosive strength that you need for sports. and, like some of the other guys said i would change smith squats to free weight squats. with free weights you involve the core a lot more and you build up your stabilizer muscles.

[nathanlowe]

Ive scrapped the smith machine squats.

Did a 30kg, 30kg, 35kg yesterday.

Next thursday im going to try 30kg, 35kg, 35kg.

This is a good progressive way isnt it ?
Just taking everything bit by bit