Quote:
Originally Posted by SunnyInc.
I decided to post my latest routine in the teen body building forum instead of my log because I haven't really been keeping my log up to date recently so I assumed most of you won't have been reading it. Anyhow, I injured a weak disc in my back surfing a few weeks ago now so I've spent alot of time researching. When my back will allow it, this will be the routine I'll be returning too:
Week 1, Day 1 – Chest/Triceps
Bench Press (Barbell) <3 sets * 4-6 reps>
Incline Bench (Dumbbell) <2 sets * 4-6 reps>
Decline Bench (Dumbbell) <1 set * 4-6 reps>
Weighted Dips <2 sets * 6-8 reps>
Narrow Bench <1 set * 6-8 reps>
Week 1, Day 3 – Back/Biceps
Lateral Pulldown <3 sets * 4-6 reps>
T-Bar Rows <2sets * 4-6 reps>
Seated Cable Rows <2 sets * 4-6 reps>
Preacher Curls <2 sets * 6-8 reps>
Concentration Curls <1 set * 6-8 reps>
Week 1, Day 5 – Shoulders/Traps
Seated Shoulder Press (Dumbbell) <3 sets * 4-6 reps>
Seated Lateral Raises <2 sets * 4-6 reps>
Upright Rows (Barbell) <1 sets * 4-6 reps>
Shoulder Shrugs (Dumbbell) <2 sets * 6-8 reps>
Behind the Back Shoulder Shrugs (Barbell) <1 sets * 6-8 reps>
Week 1, Day 6 – Legs
Back Squats <3 sets * 4-6 reps>
Leg Press <2 sets * 4-6 reps>
Lunges <1 set*4-6 reps>
Standing Calf Raises (Dumbbell) <2 sets*6-8 reps>
Seated Calf Raises (Dumbbell) <1 set*6-8 reps>
Week 2, Day 1 – Chest/Triceps
Decline Bench (Barbell) <3 sets * 4-6 reps>
Incline Bench (Dumbbell) <2 sets * 4-6 reps>
¾ Weighted Dips <2 sets*6-8 reps>
Tricep Kickback s <1 sets*6-8 reps>
Week 1, Day 3 – Back/Biceps
V-Grip Lateral Pulldown <3 sets * 4-6 reps>
T-Bar Rows <2 sets * 4-6 reps>
Bent over Rows <2 sets * 4-6 reps>
Preacher Curls <1 sets * 6-8 reps>
Week 1, Day 4 – Shoulders/Traps
Seated Shoulder Press <3 sets * 4-6 reps>
Seated Partial Lateral Raises <2 sets*4-6reps>
Behind the Back Shoulder Shrugs (Barbell) <2 sets * 6-8 reps>
Shoulder Shrugs (Dumbbell) <1 sets * 6-8 reps>
Week 1, Day 6 – Legs
Leg Press <3 sets * 4-6 reps>
Back Squats <2 sets * 4-6 reps>
Standing Calf Raises (Dumbbell) <2 sets * 4-6 reps>
Questions and feedback are welcome, as always. Keep in mind that I won't be making any major changes to my program unless someone gives me a really good reason too.
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Lots of different exericises, which to a certain extent is good. My recommendation is to make Back squats a priority every week, leg press and all that other stuff should be secondary.
On Back, you need to do Deadlifts if you want to grow. I understand you hurt your back, but I would not completely drop them. Go light and focus on form. BB Rows should be the next priority on a back day as well, best exercise for lat devolpment imho.
For your chest... BB Bench should be top priority (3-4 sets). Everything else is fine but should not be the main focus, dumbells are great too.
Honestly the best routine is a mix of exercises you like to do, but is constucted around the big three. Bench, Dead, Squat. You can not neglect these no matter what your goal is. There is lots of info out there to support this, do some real research and you will see.
The thing that bugs me about your post is what I made bold. Don't you get it?? People are more opt to help when they know the person is open to listen, believe me you have a lot to learn in life and in the lifting world. The people who act like they know everything are really the ignorant ones, be wise and open up your ears to people who have been around longer than you, and know more than you. Hope this helps.. Good luck with achieving your goals.