*sighs*
First go look at the sticky in the weight lifting thread. Next, completely dump what your doing. Lets start by summarizing whats wrong in (the
short list) so you can understand why this is not a good routine.
1. You choosing small muscles as the major focus on most days.
2. You're training only "Selective" muscle groups.
3. You're only hitting these groups once a week.
4. Your program is likely full of mostly isolations.
5. You have absolutely no lower body work.
Now, Lets start on what we can do to "better" this "program".
Research the difference between a full body and a split. Once you have done this choose which one suits your lifestyle the best.
No matter which routine style you go with. Make the majority of the movements in the routine "compound" movements.
Understand your lower body is equally as important as your upper body. In fact your upper body will benefit from training the lower (think endocrine benfits).
Now, lets look at your last post.
Hey guys! I am 15 years old, 175 pounds, 5'11'', and have a pretty high body fat and low muscle percentage. I am starting to lift weights over the summer and since I cannot get to a gym, I bought a set of 15 pound dumbbells. Now, I have made a workout plan and I need your opinions guys. Also take note that I am on a diet and trying to lose weight as well and ultimately transform my body from high body fat to being ripped over a period of time.
Looking at your H/W i would guess your body fat to not actually be as high as you seem to believe it is.
If you are serious about lifting then you need to get yourself more weight. That simply is not enough to challenge the average person your age/weight/high/sex.
Know that only novice lifters can gain muscle and loose fat at the same time. Within a fairly short time frame any serious gains you are making while in a calorie deficient state will halt.
So with that in mind. Choose if you want to loose a little weight first or go straight into lifting heavy with a small calorie surplus.
