My workout regime

devereaux17

Please can you judge it and give me some advice on what I could do differently.

Day 1:

Chest:
Flat Dumbell Press(12-10-8-6)-15 KG

Flat Dumbell Fly(12-10-8-6)-10 KG

___________________________________

Incline Dumbell Press(12-12-10-10)-18 kg

Incline Dumbell Fly(12-12-10-10)-10 kg

____________________________________

(I need some advice on other exercises I can add to my chest day) I know dips can be good but I'm woeful at them, and I really feel I need to improve my chest before doing them)

I would finish off with 3 sets of pushups to failure(is that the term?)

Run: 5.00 Threadmill(25 minutes)

Then at the end I would do a bit on the abs.

Sit ups: 20-20-15-10
Twists: 20-20-15-10
Leg Raises: 15-15-12
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___________________________________________________________

Day 2:
Bicep/Forearm/Tricep:

Incline Dumbell Curl(12-12-12) 8 kg-10kg-12kg

(Don't know the name of the other exercise but basically it involves leaning my front torso against an incline bench with one knee on the seat and doing bicep curls.)
(12-10-8) 8kg-10kg-12kg

Angled Dumbell Curls
(12-12-12) 8kg-8kg-8kg

Forearm:
Palms up Dumbell Wrist Curl (10-10-10) 8kg

Palms down Dumbell wrist curl(10-10-10) 8kg

Reverse Barbels curls(8-8-8) Not sure which weight yet.

Triceps:

Tricep Push Downs(12-12-12) 70kg-80kg-90kg

*Any tips on other tricep exercises*

Run: 5.5 on threadmill-30 minutes

_____________________________________________________________
_____________________________________________________________

Day 3:
Shoulders/Back

Shoulder:

One Arm side laterals(12-12-10) 8kg-8kg-10kg

Upright Barbell Rows(12-12-12) 20kg-20kg-20kg

Seated Dumbell Presses: (12-10-8) 8kg-12kg-14kg

Standing Dumbell Rows(12-12-12) 8kg-8kg-10kg

Back:

Close Grip Lat pull downs(12-12-12) 65kg-70kg-75kg

Barbell behind the neck(not sure what its called but it works a treat)

*Other exercises needed*

Run: 6.00

_______________________________________________________________
_______________________________________________________________

Day 4:
Legs:

Light cycle 10 minutes

Leg press (12-12-12) 120kg
Lunges
I know I really should do squats but I'm scared in case I look stupid.
Legg extensions
leg curls

Light run: 2.00

Abs workout
_____________________________________________________
_____________________________________________________

Damn its so late, but I need your opinions. Please I put great effort into writing this so please help. Don't be cruel either

What am I missing out on? 4 times a week is my only timeframe for going gym so I need to fit all my workout into that space. I also play tennis 3-4 times a week.

Keep in mind I'm 17 and I just want to look in great shape, I know for some of you this might not be to your tastes but will it get me results?

My Diet:

2 eggs with tuna fried in Olive oil with a glass of milk

Rice Cake with peanut butter

Before workout half a bannana then after workout finish said banana

Dinner: Chicken and Pasta/Tuna and pasta mix/ Chicken, roast potatos/Veg/Pasta

4-5 litres of water a day

mac09

devereaux17 wrote: »

Please can you judge it and give me some advice on what I could do differently.

Day 1:

Chest:
Flat Dumbell Press(12-10-8-6)-15 KG

Flat Dumbell Fly(12-10-8-6)-10 KG

___________________________________

Incline Dumbell Press(12-12-10-10)-18 kg

Incline Dumbell Fly(12-12-10-10)-10 kg

____________________________________

(I need some advice on other exercises I can add to my chest day) I know dips can be good but I'm woeful at them, and I really feel I need to improve my chest before doing them)

I would finish off with 3 sets of pushups to failure(is that the term?)

Run: 5.00 Threadmill(25 minutes)

Then at the end I would do a bit on the abs.

Sit ups: 20-20-15-10
Twists: 20-20-15-10
Leg Raises: 15-15-12
___________________________________________________________
___________________________________________________________

Day 2:
Bicep/Forearm/Tricep:

Incline Dumbell Curl(12-12-12) 8 kg-10kg-12kg

(Don't know the name of the other exercise but basically it involves leaning my front torso against an incline bench with one knee on the seat and doing bicep curls.)
(12-10-8) 8kg-10kg-12kg

Angled Dumbell Curls
(12-12-12) 8kg-8kg-8kg

Forearm:
Palms up Dumbell Wrist Curl (10-10-10) 8kg

Palms down Dumbell wrist curl(10-10-10) 8kg

Reverse Barbels curls(8-8-8) Not sure which weight yet.

Triceps:

Tricep Push Downs(12-12-12) 70kg-80kg-90kg

*Any tips on other tricep exercises*

Run: 5.5 on threadmill-30 minutes

_____________________________________________________________
_____________________________________________________________

Day 3:
Shoulders/Back

Shoulder:

One Arm side laterals(12-12-10) 8kg-8kg-10kg

Upright Barbell Rows(12-12-12) 20kg-20kg-20kg

Seated Dumbell Presses: (12-10-8) 8kg-12kg-14kg

Standing Dumbell Rows(12-12-12) 8kg-8kg-10kg

Back:

Close Grip Lat pull downs(12-12-12) 65kg-70kg-75kg

Barbell behind the neck(not sure what its called but it works a treat)

*Other exercises needed*

Run: 6.00

_______________________________________________________________
_______________________________________________________________

Day 4:
Legs:

Light cycle 10 minutes

Leg press (12-12-12) 120kg
Lunges
I know I really should do squats but I'm scared in case I look stupid.
Legg extensions
leg curls

Light run: 2.00

Abs workout
_____________________________________________________
_____________________________________________________

Damn its so late, but I need your opinions. Please I put great effort into writing this so please help. Don't be cruel either

What am I missing out on? 4 times a week is my only timeframe for going gym so I need to fit all my workout into that space. I also play tennis 3-4 times a week.

Keep in mind I'm 17 and I just want to look in great shape, I know for some of you this might not be to your tastes but will it get me results?

My Diet:

2 eggs with tuna fried in Olive oil with a glass of milk

Rice Cake with peanut butter

Before workout half a bannana then after workout finish said banana

Dinner: Chicken and Pasta/Tuna and pasta mix/ Chicken, roast potatos/Veg/Pasta

4-5 litres of water a day

can you tell us what your goals are?

do you set yourself targets?

what are your stats?

devereaux17

I just want to be very lean with good muscle.

Any other info?

mac09

devereaux17 wrote: »

I just want to be very lean with good muscle.

Any other info?

lean with good muscle, well that can be tricky

lean you should be aiming for 12-18 reps per set

muscle building generally 8-12 reps per set

if you are only starting out you shuld try to build up your core strength first through employing compound exercises

squat, deadlift, bench press, barbell row, pull ups, clean and jerk

you can add more isolation exercises to this as you progress and start to develop.

i would advise implementing a full body routine 3 times a week for a the first couple of months then reviewing and perhaps spliting your exercises into push/pull groups

day 1 - bench, back

day 3 shoulders legs

day 5 tris and bis

this will only work if you stick to the high reps as bench and back on the same day can be tiring

if you want to try for more muscle

day 1 - bench and tris

day 3 back and bis

day 5 legs and shoulders

let me say the most important thing in the gym is to find what works for you. everyone is different, what works for you may not work for someone else. personally i would never do tris and bench on the same day as i feel i wouldnt get the best from the tris

devereaux17

thankyou for your post. just to say im in pretty good shape but not 'defined' enough

cardio,shoot me

i dont see how 12-18 reps makes you lean, Surely its all about intensity. Id wager anyone any amount that you can get lean doing 5 reps with very high intensity.

devereaux17

just on the workout routine i posted, what is wrong with it? am i doing too much? too little?

BossArky

Day 2 and Day 3 start with isolation exercises. Don't do this.

Focus your efforts on the compounds first. Later on in your workout session you can move to the isolation stuff.

Maybe your reasoning is that you think isolation exercise will help your "definition". They will, ... but not until you have enough muscle to define.

That is one observation. Don't have time to go through your post in detail.

floggg

You are doing too much of the wrong things and too little of the others.

You have three days for upper body, but one for legs. Legs are one of the most important parts of training. You do 6 chest exercises on chest day - thats overkill. Also, one or two arm exercises is all you really need.

What you should be focusing on is big compound lifts - squat, deadlifts, bench press, chins, pull ups. They will get you results. To be honest, until you are lifting heavy in those, there is little point in doing isolation exercises for different body parts.

And as for looking silly doing squats, (a) nobody cares/is watching, and (b) you will look sillier if you spend a whole workout on your arms but more or less neglect lower body.

I'm with cardio on the reps, between 5 - 10 is the way too go. Anything else you are just developing endurance not muscle. Your body will get more of a reaction to lifting heavy than lifting moderate repetatively.

Diet. Not good at all. Where is the food? You will not build any muscle on that diet, you will lose it. You probably won't lose much fat either, because your body will go into starvaion mode and try and hang on to it. And anything fat you do lose will quickly be put off it. Also, you will be starving all the time and easily give into temptation and pig out on the wrong stuff.

Eat more, lots of protein, healthy fats, lots of veg, avoid excess carbs, especially refind stuff like white pasta etc. Seriously,i don't think you took the advice from the vegetable diet thread seriously. Read the stickies. You need to get diet sorted first. Don not starve yourself, it will get you no where fast.

I think you might be getting too hung up on trying to get the perfect body TBH. You are only 17 and still developing. You should just look to build up a good base layer of muscle first, rather than trying to look like a mens health cover model.

Try something like starting strength - it is very ood for someobdy starting out looking to add on muscle. But i wouldn't worry about a body building type regime until you have that base layer. Isolation exercises are proably better for adding finishing touches, but won't add much from a standing start. If you are only starting out, you will get more reward from lifting big and often on compound lifts.

And eat more. You say you are in good shape, so you have nothing to worry about. There's plenty of actively trying to lose weight who would eat almost twice that (and still lose weight while they are at it).

Transform

agreed with all of the above

Also - why are you using a bodybuilding program when your playing tennis?

Finally on leg day you have 3 exercises for quads and one for hamstrings - total lack of balance.

Get basics right first and stop adding in more exericses, its less you need not more

devereaux17

Whats this starting strength I keep hearing about?

cardio,shoot me

Best beginner program out there, check out my log, thats it. it should be the most recent one posted in.

devereaux17

damn ok i thought my workout routine was epic

just out of curiosity if i did this routine for a month would i notice anything? hypothetically speaking..

cardio,shoot me

Well i have but everyones different. ill just say that i wish i did this program 6 months ago, probably the best thing ive ever done in weight lifting

devereaux17

ok cardio, i reckon i'm gonna copy exactly what u did from your first day, is this a good idea? what level were you at when you started?

floggg

devereaux17 wrote: »

ok cardio, i reckon i'm gonna copy exactly what u did from your first day, is this a good idea? what level were you at when you started?

Don't copy cardio. Wrong for many reasons, but particularly, don't start on the same weight as him. Start at one you are comfrotable with. You need to start on the low sid and work up, because it gets hard fast as thtings get heavy.

More importantly, don't just jump into something without figuring out what it is about first. That goes for everything in life, not just the gym. I am recommending it, but you need to read up on it first - on the exercises, technique, the programme, diet. Its not as simple as just picking up a barbell - you will end up with poor technique (as i did) or injuried, or just doing it wrong.

Ideally, get the book - starting strength (2nd ed) by mark rippetoe. If not, google the starting strength wiki and read it in its entirety.

devereaux17

lol i think i'll go practice my bass guitar skills instead. the effort of this

BossArky

devereaux17 wrote: »

lol i think i'll go practice my bass guitar skills instead. the effort of this

Deadlifting will help your grip strength and in turn your fretting ability (seriously - I'm a guitarist :pac:)

itsallaboutheL

BossArky wrote: »

Deadlifting will help your grip strength and in turn your fretting ability (seriously - I'm a guitarist :pac:)

Yup it's the only reason i use the powerball!