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|||This is a lot of runon information, and im sorry i dont have time to organize it all, but if you just got into it, I NEED to tell you that if you are taking creatine, you Need to take it EVERY recommended dose on a regular basis, otherwise the creatine will have little or no effect. And when you STOP taking it, it WILL turn your muscle into watery fat, just a heads up.
Heres a GREAT beginners guide to bodybuilding Ive used.
http://forum.bodybuilding.com/showthread鈥?/a>|||that sounds really good, good job|||No man. It looks like you are very dedicated to your workout. You should see results soon. One thing i saw though was that you were doing like 5 sets and at max you should only do four.|||Sounds like a great routine,
If you really want to up your weight, start taking a Nitric Oxide Supplement. Many people take NO Xplode, i prefer Superpump250. Its an amazing formula that will give you alot of energy when lifting, as well as a lot of mental focus to keep lifting. Taking the creatine and the protein will help alot as well.
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