Weightlifting?

am 17 years old 5'8 177lbs. i started lifiting 6 months ago. i did a fullbody workout MWF. i want to get bigger and stronger faster so i have decided to split my routine.


day 1 chest


6 sets of 8 reps incline


bench 145X10 150X8 155X6 165x4 175x2


flies 35lb dumbbells 5 sets of 8


decline pushups x 30


dips x 30


day 2 arms


incline curls 3 sets of 8 2 30lb dumbbells


concentration curls 3 sets of 8 30lb db's


easy curl bar 85lbs 6 sets of 8


db curls 30 lb 3 sets of 8


tri extensions 4 sets of 8 55lbs


french press 60 lbs 4 sets of 8


tricep dips x 30


day 3 chest and back


military press 115 lbs 3 sets of 5


upright row 115lbs 3 sets of 5


shoulder press 60 lbs 6 sets of 8


rows 6 sets of 8 100 lbs


shrugs 165 lbs 3 sets of 8


reverse fies 2 20 lb db's 5 sets of 8


front raise 2 30 lb db's 3 sets of 8


day 4 legs


hamstrings


calf raises 165 lb x30


squats


leg curls


lunges


after workout i take creatine and protein, should i add/change anything|||I would train with weights like a bodybuilder.


Heavy weight low reps Weight train intensely


Day 1) chest and back


Day 2) arms and shoulders


Day 3) legs, calves Heavy Squats with weights are not fun but it is a must


Day 4) Power clings and hang cleans





Sprint, Work abs, forearms and calves everyday





Concentrate on overall fitness and maintaining a healthy heart.


Nothing beats healthy eating.


Eat a combination of lean protein and healthy carbohydrates every few hours throughout the day to speed up fat loss and maintain stable energy levels. For best results, eat six times a day. Try balancing your meals 70% protein 30% carbs. Eat your proteins from lean sources (Chicken, fish, boiled eggs, lean beef with all the fat drained off) and beans (lentil, lima, chile or any type of bean) For your carbs stay away from breads and rice. They do provide energy but they are high in calories. Choose leafy vegetables, carrots, raisins, broccoli and fresh fruits. Drink 10 to 20 glasses water per day NO SODA


Good Luck !!!








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