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.