My new workout routine- comments

[Mike92]

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

 

[thick]

You need to make some major adjustments IMO.


post up your sprint training lessons please. B/c if they are very rigorous at you you will need to dial down your lifting days. i wont even address your w/o yet but there is a lot to change

 

[d-red]

your routine looks ALL CRAZY to me! its all over the place.

you should keep it simple. maybe ONE BODY PART A WEEK. or do traps on back or shoulder days.

 

[thick]

we need to find out what type of sprint w/o he is doing first. If it is pretty intense, then he will need to adjust his lifting even more. His program is pretty bad right now

your routine looks ALL CRAZY to me! its all over the place.

you should keep it simple. maybe ONE BODY PART A WEEK. or do traps on back or shoulder days.

 

[Grizzly]

Let's talk about what's imporant. Pretend I didn't respond on OLM...

If you want bigger arms, you're going about it completely wrong! You work the shit out of your biceps, but barely do anything for triceps? FYI- the triceps comprise 2/3 of your arm, so if you want bigger arms, that's where you should focus.

Furthermore, the exercises that will actually cause your arms to grow very large are not included. Your back "routine" is horrendous! A big back and big legs are what will make for big arms. Not tons of curls.

Whether shaq thinks you have a cute routine and noble goals given your age, I'm trying to save you the next 6 years of frustration. If you REALLY want bigger arms and body overall, then let me know and I'll be more than happy to help.....but I guarantee you won't like the advice.

If you just want to do what your equally confused buddies are doing in the gym, essentially masturbating to mental images of their huge arms attached to a pencil body, then don't ask. You choice.

 

[thick]

dont discount the importance of what sprinting routine he is doing. That has nothing to do with the lifts you will assign him but more about how often and what intensity. At least it should IMO

Let's talk about what's imporant. Pretend I didn't respond on OLM...

If you want bigger arms, you're going about it completely wrong! You work the shit out of your biceps, but barely do anything for triceps? FYI- the triceps comprise 2/3 of your arm, so if you want bigger arms, that's where you should focus.

Furthermore, the exercises that will actually cause your arms to grow very large are not included. Your back "routine" is horrendous! A big back and big legs are what will make for big arms. Not tons of curls.

Whether shaq thinks you have a cute routine and noble goals given your age, I'm trying to save you the next 6 years of frustration. If you REALLY want bigger arms and body overall, then let me know and I'll be more than happy to help.....but I guarantee you won't like the advice.

If you just want to do what your equally confused buddies are doing in the gym, essentially masturbating to mental images of their huge arms attached to a pencil body, then don't ask. You choice.

 

[Mike92]

Right now I don't really care about how bad my current routine is and I would appreciate any help to make me have better gains in muscle mass.

My sprint training lessons take up about 20-30mins and is done about 2-3 times a week. I mainly do intervals where I sprint straights and jog curves. Other times I concentrate on form.

 

[thick]

alright that is great and wont be a problem with overtraining. You need to quit wasting your time doing so many curls.

u have an incline bench so you have a bar correct? So you should be able to do deadlifts and squats.

I saw on OLM you were thinking of getting a personal trainer. Where would u lift?

I think lifting 3x/week would be great for you. If you want to get bigger and run faster then u need to concentrate on your core muscles and posterior chain

How much weight you have?

 

[Mike92]

On Dumbbells- up to 15kg on each arm but my arm can only take up to 10kg- Could you modify the training program for me?

 

[Realize]

I'll let someone else modify your routine. You'll get hooked up.

2 questions...

What do you eat on a daily basis ??

and what are "around the worlds" ? just curious

 

[Mike92]

PLEASE can someone else modify my routine

And these are ''around the worlds''- the best dumbbell chest exercise I know

Around The Worlds

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Shoulders
Equipment: Dumbbell
Mechanics Type: Compound

Tips: Grab two dumbbells and sit on a bench. Now put the dumbbells face up towards the ceiling on your upper thighs while keeping your elbows slightly bent. Now move the barbells, not up, but around as if you are drawing an angel in the snow. Bring them behind your head so that they touch each other and return to the original position. This movement is great for getting a pump in the chest.

 

[Mike92]

PLEASE can someone else modify my routine

And these are ''around the worlds''- the best dumbbell chest exercise I know

Around The Worlds

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Shoulders
Equipment: Dumbbell
Mechanics Type: Compound

Tips: Grab two dumbbells and sit on a bench. Now put the dumbbells face up towards the ceiling on your upper thighs while keeping your elbows slightly bent. Now move the barbells, not up, but around as if you are drawing an angel in the snow. Bring them behind your head so that they touch each other and return to the original position. This movement is great for getting a pump in the chest.

 

[d-red]

please.......don`t do around the worlds again.

calm down mike.......i`m sure someone will throw a routine out there for you.

your work outs seem to be more for FITNESS RATHER THAN MUSCLE BUILDING OR BODYBUILDING.

 

[Realize]

I'll try to get to it later today if someone doesnt beat me to it.

 

[Mike92]

Sorry bout the double posting - my bad

Remember- I only can use dumbbells

 

[Mike92]

anyone????

 

[Grizzly]

anyone????

Fine. Here's what you want to hear: 2000 bicep curls everyday for 2 weeks will make the HUGE!

There you go.

 

[d-red]

Fine. Here's what you want to hear: 2000 bicep curls everyday for 2 weeks will make the HUGE!

There you go.

LMAO!!!!!!

CALM DOWN MIKE92. you`re kinda acting like we` re here to `serve` you.
it just takes a little common sense to put together a work-out routine.
do some research.

 

[thick]

seriously u need to find time to get to a gym or get more weight. Otherwise you might as well DO bodyweight pullups/chinups, Some DB chest work and abdominal work. You can get cheap barbells and weights at garage sales. Check the local papers. You need enough weights to throw squats and DL's in

I really am questioning whether this thread is even legit

On Dumbbells- up to 15kg on each arm but my arm can only take up to 10kg- Could you modify the training program for me?