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As from my earlier post- I have constructed a new workout program. I am 16yrs old at 5'9'' and weigh 156lbs. My current goal is to be a faster sprinter but at the same time gain muscle mass. I have sprint training 3 times a week every other day. Would this workout help me gain muscle mass?

Monday: Traps, Legs and Triceps
1. Dumbbell Shrugs
3. Dumbbell Squats
4. Calf Raise
5. Dumbbell Extensions
6. Bench Dips

Tuesday: Forearm, Chest and biceps
1. Seated Dumbbell Palms-down Wrist Curl
2. Seated Dumbbell Palms-up Wrist Curl
3. Incline Dumbbell Flyes
4. Around the worlds
5. Hammer Curls
6. Dumbbell Curls
7. Seated Dumbbell Curl

Wednesday: Free

Thursday: Shoulders and Biceps
1. Dumbbell Shoulder Press
2. Bent over Raises
3. Standing Side Raises
4. Dumbbell Front Raises
5. Arm Circles 2 sets of 8
6. Front Two- Dumbbell Raise
7. Alternate Hammer Curls
8. Incline Dumbbell Curl
9. Concentration Curls

Friday: Legs and Triceps
1. Dumbbell Lunges
2. Dumbbell Deadlift
3. Dumbbell Squat
4. One Arm Pronated Dumbbell triceps Extension
5. One Arm Supinated Dumbbell Triceps extension
6. Lying Dumbell Extension

Saturday: Back and Shoulders
1. Bent over 2-Dumbbell Row
2. Front Two- Dumbbell Raise
3. Cuban Press
4. Dumbbell overhead Press ( standing up )
5. One-Arm Side Laterals

Sunday: Free

That fits my previous advice in your other thread almost to a tee..

So would the new workout routine help me gain more muscle mass than my old routine?

My old routine:
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

Good question..

I know you want to make up your own routine. When I was just beginning, I wanted to do the same thing. It's half the fun, isn't it? I'm sure you sit around and write up routines in class when you're not interested in what the teacher is talking about. You probably let your mind wander to issues of "minimal overlap" when you should be paying attention to something more useful.

This is a HUGE mistake. If you do this, you'll end up actually following routines that you make up yourself, which is a massive waste of time. Just do something that somebody much smarter and more experienced than all of us has put together, like the Starting Strength program. Change it slightly only if absolutely necessary ("I wanted to do more bicepTs" doesn't qualify). This will save you months, perhaps years of wasting your time.

Jeff

Get on the Starting Strength routine and you wont go wrong!

Workout A

Squat 3x5
Bench 3x5
Deadlift 1x5

Workout B

Squat 3x5
Overhead press 3x5
Chin up's alternated with Pullups 3xfailure
or Barbell Rows 3x5

Mon, workout A, wed workout B, fri workout A, mon workout b, and so on

You probably wont beat this routine for a begginer, give it a go you wont be dissapointed!

Jonson

I only can use dumbbells

Good. This would fall under the "change it slightly only if absolutely necessary" heading.

How heavy do they go? Can you challenge yourself with them? Only having access to DB's doesn't mean you aren't allowed to do a useful program.

Jeff

I started out using dumbbells too. Just prepare to use the barbell in the future, if you want to continue recieving gains and keep workouts from getting boring.

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