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My current workout routine- please leave comments



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Old 03-03-2008, 10:51 AM
Mike92 Mike92 is offline
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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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Old 03-03-2008, 11:52 AM
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Post your diet. That has more to do with putting on mass than the workout. You're doing a lot of cardio, so that will cut down on the amount of mass you can put on. Or make it more difficult anyway. Your volume is too high. And you have some odd combinations on your workout days.
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Old 03-03-2008, 11:55 AM
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What are your goals? I'd tell you to read stickies X, Y, and Z in this forum but you haven't stated what end result you're looking for. This is crucial in designing a workout.

What is your diet like? You won't gain anything on your arms or anywhere else if you don't have enough calories - and of good kinds - in your diet. Tell us what you eat, and be extremely detailed.

Sprinting for 30-40 minutes will definitely keep you from reaching your growth goals. This goes back to objectives - what direction are you trying to push your body in?

Lastly, it wouldn't hurt to cite your stats. Height, weight, body fat % if you know it, that sort of thing.
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Old 03-03-2008, 11:56 AM
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Sorry Ross, didn't realize you were typing that out too.
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Old 03-03-2008, 12:26 PM
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I agree with everything thats been said so far. Post up your stats and your goals and we can help more.
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Old 03-03-2008, 01:19 PM
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Quote:
Originally Posted by Ross86 View Post
Post your diet. That has more to do with putting on mass than the workout. You're doing a lot of cardio, so that will cut down on the amount of mass you can put on. Or make it more difficult anyway. Your volume is too high. And you have some odd combinations on your workout days.
Agreed
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Old 03-04-2008, 01:30 AM
Mike92 Mike92 is offline
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Oh yeah sorry. Here are my stats:

Age: 16
Height: 5'9''
Weight: 152lbs (69kg)
Arms: 11.7''
Chest: 35''
Thighs: 21''
Calves: 15.2''
Waist: 29.3''

Goal: I am currently training to be a faster sprinter but at the same time building on muscle mass.

Meal Plan: I don't exactly have a fixed meal plan as I am still under my parents house but I have cut chocolate and crisps from my diet except eating it about once every week and limited fast food down to once every two weeks. I am also eating a lot of lean meats and pasta nowadays.
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Old 03-04-2008, 03:31 AM
Mike92 Mike92 is offline
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I was wondering if you guys could write out a new routine for me or change mine if it is not good
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Old 03-04-2008, 04:44 PM
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That will cost you $$$

Read some stickies
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Old 03-04-2008, 06:53 PM
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You'd do better picking one or two of your favorite exercises per bodypart and hitting the gym three days a week full body. Sets x reps should be lowered to accomidate frequency.. Something like 2 sets of whatever the hell you want. Just get stronger!
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