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?
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?