Quote:
Originally Posted by warzone
Okay guys..I'm new at weightlifting, i'm just used to doing stuff around my house..push-ups stuff like that
Well to start it off I'm 16 5'8 and weigh 145 I'm kinda ripped and my cardio is great..but i want to be bigger my goal is to put on 15 pounds of muscle..i know it will take awhile but my goal is 160. I need some tips of what is a good work-out routine and the best excersises to do it..this is what I have so far and I'd just like some tips and change my routine up a little. I'm very serious about this and asking for the best of help. Asking for any kinds of help. All of my excersises are going to be 3 sets of 8 excluding the push-ups, hyperextensions, etc. I know I don't have any abb work-outs down there..I'd like to know the best ones for upper, middle, lower, and oblique work-outs
here it is..my work-out routine so far
Monday-Chest, triceps, abbs, cardio
Tuesday-Back, Biceps, Forearms, abbs, cardio
Wednesday-Cardio
Thursday- Legs, shoulders, forearms, abbs, cardio
friday-Cardio
Saturday-Cardio
Sunday-Off
Work-outs
Chest
-Incline dumbbell Flyes
-Incline Bench dumbbel press
-Dumbbell Press
-Dumbbell Flyes
-Push-ups
Triceps
-Lying extensions
-Dips
-Overhead extensions
-EZ bar extensions
-tricep kickbacks
Back
-Hyperextensions
-Barbell Deadlift
-Barbell rows
-Dumbbell rows
Biceps
-Alternating Hammer curls
-Concentration curls
-Curls
-Preacher curls
Forearms
-Dumbbell wrist flippers
-Palm up curls
-Palm down curls
Shoulders
-Dumbbell lateral raises
-Bent over Dumbbell raises
-Front Dumbbell raises
-Twisting Dumbbell presses
-Dumbbell Press
-Push-ups
(Traps)
-Dumbbell shrugs
-Dumbbell upright rows
Legs
-Dumbbell calf raises
-Barbell calf raises
-Dumbbell lunges
-Leg curls
-Squat
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75% of that routine is redundant and unnecessary for someone in your situation. At this point theres only about 5-6 lifts you need to be worrying about
:
Squats
Deadlifts
BB rows
Bench Press
Pullups
Military press
As an ectomorph trying to gain weight, less time in the gym is the key, not more. A 3 day push/pull/legs split with minimal cardio would be ideal. If you spend 6 days a week in the gym youre never gonna grow, youll just keep burning off all the extra calories you eat and never give your muscles a chance to fully recover.
Lift heavy, eat big, and get lots of rest.
Heres a good sample routine:
Day 1: Push
Bench press (4-6 reps x 3 sets)
Military Press (4-6 reps x 3 sets)
Dips (as many as possible x 3 sets)
Cable Crunches (10 x 3 sets)
Day 2: Legs, core
Squats (4-6 reps x 3 sets)
Leg Presses - 1 set of 20 to failure
GHR's (10 reps x 3 sets)
or
Stiff leg deadlifts (10 reps x 3 sets)
Calf Raises (12 reps x 3 sets)
Pull thrus (3 sets of 15)
Day 3: Pull
Deadlifts (4-6 reps x 3 sets)
Barbell Rows (6-8 reps x 3 sets)
Pull ups (8-12 reps x 3 sets...add weight if necessary)
Barbell Curls (8 reps x 3 sets)