help with workout routine please :)

A

Aaron102

0
Hello everyone, my name is Aaron and I'm a new member in this forum :rolleyes:. I'm trying to get back in shape and add some muscle, but I need help with my routine. I read many threads and made my own workout routine; however, I want to see If what I'm doing is correct. Please help :p
Right now I'm bulking (eating between 2400 and 2500 cals) and this is my routine:
I train on mondays, wednesdays, and fridays, and I alternate my workout like this a/b/a/b...

Workout A
3X15 Squats
3X15 Bench Press
3X15 Bent Over Rows with dumbbells or barbell
3X15 Triceps Extension or dips
3X12 abs and obliques.

Workout B
3X10 Deadlift
3X15 Shoulder Press (seated or standing)
3X15 Dumbbell Concentration Curl
3X15 Lunges
3X15 calves
optional (trapz and rotator cuff 3X15)

Thanks for reading and I hope to learn more with your replies ;).
 
A couple of thoughts...

You must be pretty light if you are only needing 2400-2500 cals to bulk. How much do you weigh?

The lifts you've chosen look pretty good, but why the high reps? You might try 4-6 rep range, and even do some singles and triples on some days. Nothing wrong with 15 reps, just not the kind of range you want to put on good mass.
 
This could be a decent "break in" routine, but about every 3-4 weeks (some say longer) you will want to switch it up, make it harder, to keep pushing yourself towards more gains. I'd suggest after a few weeks of this, you try upping the weights and lowering the reps. Maybe do some pyramid style rep ranges (12,10,8,6...etc) and then after a couple/few weeks of that, change it to a more intense range again, say 4 sets of 6 reps...and then finally mabye a 5x5 scheme. Being proactive about your routine changes can really help you see consistent gains and keep you interested in hitting the weights.
 
got it, I will change my workout plan after 2 weeks. Then I'll increase the weight and lower the reps. I'm 16 years old, 5'8'' and 140lb. The reason for the high reps is that I wanted to increase my endurance a little bit before lifting heavy weights. Thanks for the advice and have a good day.
 
Maybe got for 10-12 reps if you want abit more endurance then, 15 seems to be above the scale really.

Seems like you've picked the lifts well though.
 
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