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Old 03-03-2008, 10:51 AM
Mike92 Mike92 is offline
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Join Date: Mar 2008
Posts: 6
Default My current workout routine- please leave comments

I am 16yrs old and I have been weightlifting for 1 and a half years now but not seeming to gain anything on my arms so here is my current workout routine and hoping if you could point out any flaws in it?
And I don't do the week-by-week plan, I do a 11-day plan every other day.
P.S- I workout at home since I do not have enough time to go to a gym as the closest one is 20 minutes away so i only can use dumbbells and an incline bench

Day 1: Back, Triceps (pA), Shoulders (pC),
1. Bent over 2-Dumbbell Row 3 sets of 5 reps
2. One Arm Pronated Dumbbell triceps Extension 2 sets of 7
3. One Arm Supinated Dumbbell Triceps extension 2 sets of 7
4. Lying Dumbell Extension 2 sets of 8
5. Dumbbell overhead Press ( standing up ) 3 sets of 7
6. One-Arm Side Laterals 3 sets of 7

Day 2:
Sprint training for 30-40 minutes

Day 3: Legs, Chest, Biceps (pA)
1. Dumbbell Squats 2 sets of 6 reps
2. Dumbbell Lunges 2 sets of 5
3. Dumbbell Deadlift 2 sets of 9
4. Calf Raise 3 sets of 9
5. Incline Dumbbell Press 1 set of 7
6. Incline Dumbbell Flyes 2 sets of 7
7. Around the worlds 2 sets of 7
8. Hammer Curls 3 sets of 7
9. Dumbbell Curls 2 sets of 7
10. Seated Dumbbell Curl 3 sets of 7

Day 4:
Sprint training for 30 minutes

Day 5: Legs, Shoulders (pB), Biceps (pB)
1. Dumbbell Squats 2 sets of 6 reps
2. Dumbbell Lunges 2 sets of 5
3. Dumbbell Deadlift 2 sets of 9
4. Calf Raise 3 sets of 9
5. Arm Circles 2 sets of 8
6. Dumbbell Raise 2 sets of 7
7. Front Two- Dumbbell Raise 2 sets of 6
8. Arnold Dumbbell Press 2 sets of 10
9. Cuban Press 2 sets of 7
10. Alternate Hammer Curls 2 sets of 6
11. Incline Dumbbell Curl 2 sets of 5
12. Concentration Curls 2 sets of 8

Day 6:
Cardio Run for 25 minutes

Day 7: Traps, Shoulders (pC), Triceps (pB)
1. Dumbbell Shrugs 2 sets of 10
2. Dumbbell overhead Press ( standing up ) 3 sets of 7
3. One-Arm Side Laterals 3 sets of 7
4. Dumbbell Extensions 2 sets of 8
5. Bench Dips 2 sets of 6
6. Push-ups

Day 8:
Sprint Training for 35 minutes

Day 9: Legs, Chest, Biceps (pB)
1. Dumbbell Squats 2 sets of 6 reps
2. Dumbbell Lunges 2 sets of 5
3. Dumbbell Deadlift 2 sets of 9
4. Calf Raise 3 sets of 9
5. Incline Dumbbell Press 1 set of 7
6. Incline Dumbbell Flyes 2 sets of 7
7. Around the worlds 2 sets of 7
8. Alternate Hammer Curls 2 sets of 6
9. Incline Dumbbell Curl 2 sets of 5
10. Concentration Curls 2 sets of 8

Day 10:
Sprint Training for 30 minutes

Day 11: Forearm, Shoulders (pA), Triceps (pA)
1. Seated Dumbbell Palms-down Wrist Curl 2 sets of 7
2. Seated Dumbbell Palms-up Wrist Curl 2 sets of 7
3. Dumbbell Shoulder Press 2 sets of 6
4. Bent over Raises 2 sets of 6
5. Standing Side Raises 2 sets of 5
6. Dumbbell Front Raises 2 sets pf 5
7. One Arm Pronated Dumbbell triceps Extension 2 sets of 7
8. One Arm Supinated Dumbbell Triceps extension 2 sets of 7
9. Lying Dumbell Extension 2 sets of 8

Day 12:
Cardio Run for 20 minutes
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