Please help me with my workout routine

W

--Wolf--

0
Ok, firstly here's my stats

Age: 16
Weight: 75kg
Height: 180cm

Equipment: Pull up bar, Barbell, Dumbells, boxing bag

Goal: Bulk up but maintain a strong, toned body.

Basically I've been working out for about a year now but I want to start getting more serious about it. I've started eating more and take 3x protein/carb shakes a day. Currently I've been doing the following:

Sunday – Bicep / Tricep / Abs / Shoulders / Chest (HEAVY weights)
Monday – Bicep / Tricep / Abs / Shoulders / Chest (LIGHT weights) + boxing bag work
Tuesday - OFF
Wednesday - An hour at the local gym doing a boxing cardio class
Thursday – OFF
Friday – Somewhere between Sunday and Monday
Saturday - OFF

Now, I know it's crap. So you don't need to tell me that. Here's what I've come up with that I need your opinion on:

Sunday – Bicep / Chest
Monday – Abs / Cardio (boxing bag)
Tuesday - OFF
Wednesday - Cardio (full cardio / boxing)
Thursday – Triceps / Shoulders
Friday – Legs / Back
Saturday - OFF

Is that better and how could I improve it? I haven't started working on the exact workout but I have a fair idea of what I'm going to do.

Basically, I want big muscles (mainly arms and shoulders) but I also want them really toned, and after I go to boxing on Wednesday they come out nice and toned.

Also, where could I put in strength exercises? (Pull ups, push ups etc) I want big muscles but I also want to be strong, if you know what I mean.

And one last thing, when I go to boxing on Wednesday we do ab exercises and some leg ones (as well as push ups and all that) so is having the ab and leg routine a day apart from it a good idea?

Any advice would be appreciated, thanks.
 
There are others more knowledgeable than me but here's my $0.02

1. Read the stickies, particularly these ones on nutrition
http://training.fitness.com/nutrition/nutrition-101-a-32846.html
and on programs
http://training.fitness.com/weight-...inefficient-split-maybe-read-first-34522.html

2. Just a thought provoker here but... you are dedicating as much time to your biceps (and your triceps) as you are to the whole of your legs? Where do you think the biggest muscles, which will release the biggest amount of testosterone, which will stimulate the biggest amount of ALL OVER muscle growth are? The legs or the biceps?

3. To gain muscle you need to eat more calories than you use, as building muscle is calorie intensive. Figure out how many calories you use (the first sticky should help with that) and how many calories you eat. Don't just say 'oh I eat loads so thats enough'. I row competitively and I thought I ate enough, when I actually stopped and did the math, I found out I was eating nearly half of what I needed to be. Prior to that I wasn't getting stronger, I was always exhausted and I was losing weight the way a plane loses altitude when it runs out of fuel.
Do the math, remembering that if your nutrition is crap, your results will be crap.

4. Strength exercises? You can't exclusively get big or exclusively get strong, there'll always be some crossover. If you want to build strength generally lower reps is better. As for pull-ups, pushups etc. consider what muscle groups and what type of movement (ie. vertical pull, horizontal push) they are as to where you should be doing them.

5. Can't stress it enough, READ the stickies! There is a wealth of great advice there including sample programs for almost any type of goal! But most importantly, be educated about what you are doing!

6. If you want a specific exercise I think you need to be doing. Squats.

That should get you started until some of the more experienced members can offer some more advice but definitely read the stickies!

Good luck mate!
 
Ok thanks for your reply, just a couple of questions:

1) Should I be working my legs twice a week? (they get a pretty good workout on Wednesday cardio)

2) How often should I be doing squats? Should I only do them when I'm working my legs, everytime I workout, as a warm up etc?

3) Does your trapezius come under shoulders or back?

Thanks
 
You may want to try this worjkout for a while:
DeFranco's Training - Westside for Skinny Bastards A modified lifting program for "Hardgainers"


Its an Upper/Lower 3 day split so you should be able to do your boxing without burning out. It doesnt havwe to be Mon,Wed,Fri, you can set it up for any days you want as long as you space them out properly.

Traps can be worked as part of your shoulders or back. In the workout above it will be on Upper day.

If you dont like this set up, you can check out this for other proven programs:
http://training.fitness.com/weight-...inefficient-split-maybe-read-first-34522.html

Good luck.
 
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