routine

[leewannabehench]

after lookin round the threads i have come up with a routine. i would appriecate if you could comment or edit this routine.
Sunday: Back, Bicep, Forarms, Abs
lying dumbell row, chin ups, barbell(EZ) curl, concentration curl, wrist curl, reverse wrist curl.

Monday: Legs, Chest
Squats, leg extenions, leg curls, bench press, incline dumbell press, dumbell flys

Wednesday: Shoulders, Tricep, Forarms, Abs
Press behind neck, upright rowing, forward dumbell raise, close grip bench press, bench dips, standing tricep extenion, wrist curl, reverse wrist curl, sit ups, lying leg raise.

Friday: boxing

i will be doing most exercises with 1st set 12 reps, 2nd set more weight 10 reps, 3rd set more weight 8 reps.
i am 18 5ft9 154lbs. any comments editing, tips please

 

[R.Lewis]

Well what are your goals?

If your going down in reps, are you going up in weights? You should be. If you find it too hard then your not having enough rest betwen sets. You should allways be doing more and more, so your last set should be the heavyest.

dont bother with leg extention and curl, its much more effective to do another set of squats.

dont worry about your fore arms, they will take care of them selfs. If anything, by working them your more likely to drop your weights on following days. they will get stronger when you do rows, chin ups and every time you pick a weight from the floor.

I would do both wide grip and narrow grip chin ups.

instead of doing lying dumbbell rows, do bent over rows or use a machine.

do a few sets of shrugs when your working your shoulders.

dont work your shoulders 2days before boxing, you just wont be able to punch for sh1t. change shoulders to monday.


incline dumbbell press works your front delts too much. leave it out. if you have a cable machine do cable flyes not dumbbell flyes.

dont press behind your neck, its bad for your posture. overhead press with dumbbells so you can bring them down to your shoulders. use a barbell in a year or so.

Maybe re-write and i'll take another look.