Ok, your current routine is on the Bowflex. That's fine. You should really think about condensing your workouts a bit more and have less volume. I say this because you'll benefit more from that machine and for your age. My suggestion is to do a full body routine three times a week. Obviously, you grow out of the gym, no the other way around. This routine will focus gaining muscle around two distinct and proven principles:
Mechanical Load.
Progressive Load.
What this means is that you are going to hit your muscles three times a week while continuing to increase the weights you use each time. I recommend this type of (HST-esque) type of training for anyone who doesn't have access to an actual gym. Here's the program you should do:
-Monday, Wednesday, Friday-That's it. Weekends off to play with your friends or play Xbox, whatever you kids do.
-For your routine, pick 1-2 exercises per bodypart. (favorite ones)
I suggest putting legs first, then chest, back, shoulders, biceps, triceps.
-For first 2 weeks, rep range is 12-15 reps.
-Second 2 weeks, rep range is 8-10 reps.
-Third 2 weeks, rep range is 5-7 reps.
Start off with lighter weight, and your goal is to always increase the weight you use each workout (every other day). Don't go increasing the weight by no 30 lbs or anything, just 5 or 10 pounds. Do your training like this, and you'll fill in more than nicely. Maybe even rival me! :eek:
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