New lifting workout- comment?

[Mike92]

New lifting workout- comment?

So- I've been back and forth and have done A LOT of research and have come up with a way to balance both increasing speed and gaining muscle mass. I have done an alternate week program where one week will be focusing on gaining muscle mass and the second on building sprint speed.
Example:
Week 1- Routine 1
Week 2- Routine 2
Week 3- Routine 1 and so on

Here are my stats first of all:

Age: 15 ( and 7 months )
Height: 5'9''
Weight: 155lbs
BF: 9.5%
Goal: to Build muscle mass and sprint faster

So anyway- I am gonna do 3 sets each for each excercise:

Routine 1:

Monday: Legs, Shoulders
Dumbbell Squat
Calf Raise
Cuban press
Standing Dumbbell Overhead Press

Tuesday: Sprint Intervals, Abs

Wed: Forearm, traps, Triceps
Seated Dumbbell Palms-down Wrist Curl
Seated Dumbbell Palms-up Wrist Curl
Dumbbell Shrug
Standing Dumbbell Upright Row
Bench Dips
Lying Dumbbell Extensions

Thurs: Sprint Intervals, abs

Fri: Legs, Chest
Dumbbell Lunges
Dumbbell Deadlift
Incline Dumbbell Flyes
Incline Dumbbell Press

Sat: Biceps, Shoulders
Seated Dumbbell Curl
Concentration Curl
Front-two dumbbell Raise
One-arm side Laterals

Sun: Cardio Run, abs

Routine 2:

Monday: Legs, Back, Triceps, abs
Dumbbell Squat
Dumbbell Deadlift
Bent Over Two Dumbbell Row with Palms-in
One Arm Dumbbell Rows

Tuesday: Sprint Intervals

Wed: Cardio Run, abs

Thurs: Legs, Triceps, Shoulders
Dumbbell Lunges
Calf Raise
Dumbbell Extensions
One Arm Pronated Dumbbell triceps Extension
Side Lateral Raises
Standing Overhead Press

Fri: Sprint Intervals, abs

Sat: Chest, Biceps
Around the Worlds
Incline Dumbbell Press
Hammer Curls
Incline Dumbbell Curls

Sun: Sprint Intervals, abs

Comment Please?

 

[M FREAKY]

Here are my stats first of all:
Age: 15 ( and 7 months )
Height: 5'9''
Weight: 155lbs
BF: 9.5%

Is this typo (15yr),,,,

 

[Mike92]

um..... no

 

[shaqdeezl]

Mike,

All of this was answered on OLM. There isn't a one of us here that doesn't visit that site. You are not spreading the roots of your research by posting the same exact questions here.

Work on your body hard, hit the books even harder, and don't have sex until you're married. If you follow those three simple rules you will have a grand life.

Be well,

SD

 

[juiced2damax]

Mike, I still think you are overtraining but hey, you never know unless you try...Good luck and let us know how you make out.

 

[Package]

Mike, i like the fact your trying to very hard, but this is overkill , plain and simple, try doing your routien 5 on 2 off, give your body a rest, it doesnt grow without rest. You'll wind up getting hurt on that routine, or hating and having it break you and not want to train, and you never want that....good luck, post up with any questions you have

 

[Realize]

Mike,

All of this was answered on OLM. There isn't a one of us here that doesn't visit that site. You are not spreading the roots of your research by posting the same exact questions here.

Work on your body hard, hit the books even harder, and don't have sex until you're married. If you follow those three simple rules you will have a grand life.

Be well,

SD

LMAO...great advice !!!

Seriously Mike, I'm happy to see someone so enthusiastic about training at your age....take it nice and slow, listen to your body and keep researching.
Good luck.

 

[Preacher]

Mike,
There isn't a one of us here that doesn't visit that site.
SD

ummm ME!.................

 

[Mike92]

lol thanks guys- I have just finished the first week of the routine and already see a bit of changes to my body.