My new workout routine- 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 I made a new workout routine.
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. I am at 5'9'' and weigh 156lbs and I have sprint training lessons every other day. My goal is to gain muscle mass and be a faster sprinter. Please comment on my new routine:
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
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 I made a new workout routine.
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. I am at 5'9'' and weigh 156lbs and I have sprint training lessons every other day. My goal is to gain muscle mass and be a faster sprinter. Please comment on my new routine:
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