Need Advice! Help!!

[acid]

Hi,
I am 14 years old turning 15. I am about 5 feet 7.5 inches tall and weigh 127 pounds. I have been working out for a while (just chinups, dips and pushups) but i just recently starting getting into weights. So my question is if my routine is healthy? Or if i am over training? Is there a better routine for these excersices? I usually train certain muscle groups one day, and then i train other muscles groups the next day and then i alternate ever day except for sunday which is my ab day. For example this is my routine.

Monday
1. Bench Press-3 sets
2. Shoulder Press- 4 sets
3.Chest Fly’s- 3 sets
4. Explosive Pushups-3 sets

Tuesday
1. Bicep Curl-3 sets
2. One arm dumbbell row-3 sets
3. Squats-4 sets
4. Forearm wrist curl- 3 sets

Wednesday
1. Bench Press-3 sets
2. Shoulder Press- 4 sets
3.Chest Fly’s- 3 sets
4. Explosive Pushups-3 sets

Thursday
1. Bicep Curl-3 sets
2. One arm dumbbell row-3 sets
3. Squats-4 sets
4. Forearm wrist curl- 3 sets

Friday
1. Bench Press-3 sets
2. Shoulder Press- 4 sets
3.Chest Fly’s- 3 sets
4. Explosive Pushups-3 sets

Saturday
1. Bicep Curl-3 sets
2. One arm dumbbell row-3 sets
3. Squats-4 sets
4. Forearm wrist curl- 3 sets

Sunday
1.Abs

Thanks, any advice would be appreciated!

[BlackWinterDay]

Since you're just starting off I'd say it's alright. Not great. You have tricep work or lower back. add some wide-grip pullups in there.

what're your goals?

[RJSMuscle]

at your age your recovery times should be relatively short but I would still cut back a bit and train maybe 4 days a week with a good split routine training each muscle group separately.


remember that rest time is where you are building muscle

[acid]

Thanks for the replies guys! My goals are to get lean muscle mass and strength. Also, i would do pull ups but i don't have the equipment or a place where i can do them anymore. I thought the one arm seated dumbbell row was sufficient for the back. As for triceps, don't i work them when i bench press? Any suggestions?

And regarding the frequency of my workout,i will cut down to four days a week. So hows this:
Monday
1. Bench Press-3 sets
2. Shoulder Press- 4 sets
3.Chest Fly’s- 3 sets

Wednesday
1. Bicep Curl-3 sets
2. One arm dumbbell row-3 sets
3. Squats-4 sets
4. Forearm wrist curl- 3 sets

Friday
1. Bench Press-3 sets
2. Shoulder Press- 4 sets
3. Explosive Pushups-3 sets

Sunday
1. Bicep Curl-3 sets
2. One arm dumbbell row-3 sets
3. Squats-4 sets
4. Forearm wrist curl- 3 sets

The days when i am not doing anything i will do abs. Thanks for your helps guys!

[BlackWinterDay]

Triceps - close grip bench press (elbows in), skull crushers (elbows in), diamond pushups, weighted dips.

Back - bent over row, t-bar row (these can both be done with your olympic bar and weight), you need to get WG pull-ups in there if you really wanna develop your back though.


up your calorie intake to 4500-5000k calories a day and REST REST REST. watch yourself grow like never before.

[acid]

So a lot of chicken, beef and milk right?

And Im somewhat afraid of doing intense back workouts because i heard they stunt your growth. Is this true?

[BlackWinterDay]

No it's not true. You need to eat all your veggies, take a multi vitamin. eat protein, AND carbs. you need some fat too. just eat everything in site.

you might find it beneficial to get a weightgainer such as CytoGainer. It really helped me a lot. taking it 2x a day.

[acid]

Ok so do you think that my workout ^ is intense enough for a frequency of 2 times a week per muscle group.