Need some advice about my new routine!!!!

P

pnoyslick23

0
I am 16 years old
5'8
good diet

3 sets of 8-12 (3 days a week every 2nd day)
---------------------------------------------
Good-morning
Bench Press
Lateral Raise
Standing Calf Raise
Bent-over Row
Close Grip Bench Press
Bicep Incline Curl
sit up
Leg Extension

and for cardio i play street hockey every saturday for 4-5 hrs straight!!! (we do line changes)
 
If your #1 goal is to increase strength, you have a lot of pointless isolational exercises.

Squat
Deadlift
Military or shoulder press
Bench
Row
weighted Chin ups/Pull ups
Weighted Dips
 
well my main goal isnt just strenght,i just wanna be in good shape.

So is this fine?

3 sets of 8-12 3 times a week every second day?
Good-morning
Bench Press
Lateral Raise
Standing Calf Raise
Bent-over Row
Close Grip Bench Press
Bicep Incline Curl
sit up
Leg Extension
deadlifts
Squats
and for cardio i play sports like hockey.
 
pnoyslick23 said:
well my main goal isnt just strenght,i just wanna be in good shape.

So is this fine?

3 sets of 8-12 3 times a week every second day?
Good-morning
Bench Press
Lateral Raise
Standing Calf Raise
Bent-over Row
Close Grip Bench Press
Bicep Incline Curl
sit up
Leg Extension
deadlifts
Squats
and for cardio i play sports like hockey.
Click to expand...

Just do the one I gave you. It's a better routine.
Squat one day, Deadlift the next and keep switching it off.

If you still feel the need to bicep curl and do calve raises, you can do them at the end of the workout i gave you.

The workout you have now, sucks.
 
It's not wrong per se but you could have a more effective workout with less exercises and thus less time in the gym. At this stage you really only need to be focussing on the big compound lifts.

More exercises doesnt necessarily mean better.
 
Exactly, your doing 11 different exercises when you can do 5-6 compounds and hit your lifts with more intensity.

Calve raises..sit ups...bicep curls...good mornings. Those are all fine and dandy if you were doing a split. But your planning on doing a full body workout, and FBW's usually are 5-6 compounds with plenty of intensity.

If you want to focus on volume, you can switch to a lower/upper split.
 
You're gonna get stronger by lifting heavier weights. By focusing on a few big compound lifts, you'll be able to lift heavy. I suggest doing 5 sets of 5 reps, you'll be able to lift about 80% of your 1 rep max.
 
Aight thanks guys.So with the excerises i named which one should i do? or what should I add or replace? Do i only do 5 sets of 5 for the weight lifting excerises? or do i do 3 sets of 8-12 for all?
 
Post #4 is your friend. Swap deadliftfs and squats each workout (hard to do them in the same workout-very taxing).

If dips and chin-ups are too hard, then substitute dips with a decline bench, and chin-ups with lat-pull downs

Mix it up each workout to keep the body guessing and make it interestiing-5x5, 6x3, 4x8, 3x10 etc etc....

If you are doing a 5x5 day, then do 5x5 for all exercises.
 
Aight thanks.

So i do the following 3 times a week every 2nd day,how many reps and sets?
----------------------------------------------------------------------------
Squat
Deadlift
Military press
Barbell Bench Press
Barbell Bent-over Row
Chin ups
Tricep Dip

-Is it ok if i do chin ups and tricep dips without weights? because i dont know how to use that or find that in the gym.The one i use at the gym has a platform that supports my weight,but I can add no support and just do it with my own body weight?

-I know squats are very important but is it ok if i just do Leg Extensions?

-with my routine,should there be a specific order i should do them at?

-Can i add a calves excerise?
 
Last edited:
leg extensions aren't good, squats are very good. you need to do squats. make sure you have good form, check out the technique article sticky for some pointers!

the order you have posted them in is fine.

You can add calves, but you are getting a lot of exercises, you shouldn't be in the gym for too long.
 
pnoyslick23 said:
Aight thanks.

So i do the following 3 times a week every 2nd day,how many reps and sets?
----------------------------------------------------------------------------
Squat
Deadlift
Military press
Barbell Bench Press
Barbell Bent-over Row
Chin ups
Tricep Dip

-Is it ok if i do chin ups and tricep dips without weights? because i dont know how to use that or find that in the gym.The one i use at the gym has a platform that supports my weight,but I can add no support and just do it with my own body weight?

-I know squats are very important but is it ok if i just do Leg Extensions?

-with my routine,should there be a specific order i should do them at?

-Can i add a calves excerise?
Click to expand...

1. If your too weak to do it without weights, then its fine to do BW dips. Work your way up to 20 reps, and by then you should be ready for some weights. You could also bring a backpack or belt to hook the weights up to.

2. No. Squats is 1000x better than leg extensions

3. Biggest exercises to smallest the way you have it set up is fine, though I usually do chins earlier.

4. Sure, at the end of your workout you can add 1-2 Isolational exercises.
 
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