Regiment

B

bebithanos

0
Im 17, bout 5' 6" or 5' 7" Weigh in around 145 - 150

My Regiment right now is:

Monday - Chest, Back 1Hour
- Incline Dumbbell Press Chest
15-20lbs
Rep - 20 15 15 10
Rest - 20seconds
- Flat-Bench Dumbbell Press Chest
15-20lbs
Rep - 20 15 15 10
Rest - 20 seconds
- Flat-Bench Dumbbell Flye Chest
15-20lbs
Rep - 20 15 15 10
Rest - 20 seconds
- Reverse Grip Lat Pulldown Back
30lbs
Rep - 15 15 10 10
Rest - 20 seconds
- Pulldown to the Front Back
30lbs
Rep - 15 15 10 10
Rest - 20 seconds

Tuesday - Brazilian Jiu Jitsu 1Hour and Half - 3Hours [Cardio]

Wednesday - Shoulders Legs 1Hour
- Bent-Over Lateral Raise Shoulders
15-20lbs
Rep - 20 15 15 10
Rest - 20seconds
- Seated Dumbbell Press Shoulders
15-20lbs
Rep 20 15 15 10
Rest - 20seconds
- Seated Dumbbell Lateral Raise Shoulder
15-20lbs
Rep - 20 15 15 10
Rest - 20 seconds
- Sitting Leg Curls Legs
50lbs
Rep -20 20 15 15
Rest - 20
- Lying Leg Curls Legs
50lbs
Rep -20 20 15 15
Rest - 20
- Leg Press Legs
130lbs
Rep - 20 20 15 15
Rest - 20seconds

Thursday - Brazilian Jiu Jitsu 1Hour and Half - 3Hours [Cardio]

Friday - Bi and Tri
- Incline Dumbbell Curl Bi
15-20lbs
Rep - 20 20 15 15 Each Arm
Rest - 20 seconds
- Supinating Dumbbell Curl Bi
15-20lbs
Rep - 20 20 15 15 Each Arm
Rest - 20 seconds
- Alternating Dumbbell Curl Bi
15-20lbs
Rep - 20 20 15 15 Each Arm
Rest - 20 seconds
- Dumbbell Kickback Tri
15-20lbs
Rep - 20 20 15 15 Each Arm
Rest - 20 seconds
- Triceps Dip Tri
15-20lbs
Rep - 20 20 15 15 Each Arm
Rest - 20 seconds
- Seated Two-Hand Overhead Extension Tri
15-20lbs
Rep - 20 20 15 15 Each Arm
Rest - 20 seconds
- Hanging Knee Raise
Rep - 20 20 20 15
Rest - 20 seconds

Saturday and Sunday - Rest day unless I cant stand jsut sitting at the computer

I wanna gain like 30 pounds something like that
And look like a beast ofcourse

Idk if I need to post my diet

So if you need that to evaluate just say the word
 
diet is a very important part of any regiment. You should post it.

As for your workout, I don't much like the split. If you like to do splits, it should be an Upper lower split. You need more compound exercises. You have two many isolations of small muscles like the biceps, and too much volume on your split days. You don't have any squats or deadlifts, which are essential for bulking. I'd generally stay away from machines that aren't cable machines for seated rows.

Try looking around for a full body workout or an upper lower split, or hook yourself up with the book "The New Rules of Lifting" by Lou Schuler and Alwyn Cosgrove.
 
Diet is kinda fluxuating but for the most part

Breakfast - Protein Shake, Banana and Half

I dont get much time for breakfast still in highschool so tryin t oget to school and such

Lunch - Most the time I have left of dinner. Cook extra to eat the next day dont kno if that is the best idea but I do it and a protein shake

Before Workouts - Shake

After work out - Shake

Dinner - Steak, Chicken, or Tuna and Rice

And sometimes a shake before sleep

I also take Nitrix if that matters on the days I workout in the gym

Yea My brother told me free weights are always the best but the times I go to the gym hardly anyone is there or too many people are there to get a spot

I usually get spotted when I use free weights in heavy lifting

Thats why I dont bench or squats

Guess Im just have to suck it up.

So if I split to Upper and Lower Body

and Ill definitely look at that book next soon

Thanx a bunch

More help always welcome por flavor ^.^
Ill only work out 4 days a weeks?
 
yes 4 days a week or even 3 days a week for a full body workout are just fine. If you gym has a power rack (which it should) you don't need a spot for squats.
 
Well only reason I kinda like this regiment more is cuz it keeps me out the house

I dont like to be in my house for personal reasons

So would my regiment be completely worthless or just not efficeient?
 
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