Advice with Routine

N

nutmeg

0
Hey everyone,
I just need some advice from any experienced weight trainer or anyone familiar with proper routines. I've been following my routine for a couple of weeks now and it seems good so far, but I just want to know if there are any flaws or improvements with my routine. I'm 17 years old and around 5'6, 120 pounds, im looking to gain bulk/muscle. I workout everyother day, my workouts consist of 3 sets, 12 reps, military press, bench press, bicep curl, shoulder shrugs and situps(25 reps,3 sets), i know im not working out my legs much yet, but i will soon. I play soccer competitively and i need more of an upperbody right now because my legs are generally fine. Ok, after my workout i have a protein shake, and an hour before i have a serving of creatine. My off days i have creatine in the morning and every day i eat healthy foods, 3 meals, and i try to pack in as much protein as possible. My routine seems somewhat proper, but i never consulted with any professionals or anything before i started. If anyone has any crucial tips, or changes to my routine then please share, thanks guys.
 
1. I know you want upper body. Still, you should include some more comprehensive exercises. Instead of a shoulder shrug, try a deadlift shrug (google it). And it never hurts to start the day with a few squats.
2. Even in the upper body routine you've listed below, you include nothing for your back. The stronger your back, the more gains you'll get on all your other lifts. Can't lift much with a weak back. Look at some pulldowns and rows.
3. Sit ups. Meh. There are hundreds of ab exercises out there and I'd really put sit ups towards the bottom. Some people like them, but I'd go with a good ol' swiss ball crunch any day.

Without going on an on, those are a few fixes I'd consider trying. There's much more you can do, but I'm sure others will chime in.
 
thanks guys, i'm definitely going to replace the shoulder shrugs with the deadlift shrug, i want to add in some rows too, btw i only have a bench with a set of weights, so i can't use any machines/fitness balls or anything, anyways, i want to add in some rows too, but will i be overdoing it adding it to my regular schedule already? Example of my workout would be then....
(12 repsX3 sets) Military Press, Bicep Curl, Bench Press, Deadlift Shrug, Barbell Row, Situps
 
nutmeg said:
i'm definitely going to replace the shoulder shrugs with the deadlift shrug
Click to expand...

Best decision ever.

nutmeg said:
will i be overdoing it adding it to my regular schedule already?
Click to expand...

Not at all.

nutmeg said:
Example of my workout would be then....
(12 repsX3 sets) Military Press, Bicep Curl, Bench Press, Deadlift Shrug, Barbell Row, Situps
Click to expand...

I'd reorder it some, putting the larger compound movements up front: Deads, bench, row, press, curl, ab work.

There's still a good deal of tweaking that could be done to this, but it's better than it was yesterday.
 
Alright, thanks a lot man, i was hoping you would tell me today, now i can alter my workout for today too, appreciate the advice :)
 
you need a vertical pull. like chinups or pullups.
you have to squat.
period. throw in some bulgarian split squats and some unilateral leg work too.
do front squats if you dont have a squat rack. you can also do hack squats.
squats will work your core WAY more than situps anyway. you can take those out. these compounds will provide a great amount of core work.
 
thanks protein boy, i'm going to put hack squats in there too, my bar is very narrow and without a rack it's too hard to keep on my shoulders or even get it there in the first place which is why im going to do the hack squats, i may add in the pullups/chinups in a while, this routine is already much changed from my regular one, and it also has many more excersises, i need to get used to this one first, thanks for the help
 
thanks for the modified routine guys, i really felt it the next day :) , but it was worth it
 
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