Extensions Bars Set
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Extensions Bars Set
weight training?
am 17 years old 5'8 177lbs. i started lifiting 6 months ago. i did a fullbody workout MWF. i want to get bigger and stronger faster so i have decided to split my routine.
day 1 chest
6 sets of 8 reps incline
bench 145X10 150X8 155X6 165x4 175x2
flies 35lb dumbbells 5 sets of 8
decline pushups x 30
dips x 30
day 2 arms
incline curls 3 sets of 8 2 30lb dumbbells
concentration curls 3 sets of 8 30lb db's
easy curl bar 85lbs 6 sets of 8
db curls 30 lb 3 sets of 8
tri extensions 4 sets of 8 55lbs
french press 60 lbs 4 sets of 8
tricep dips x 30
day 3 chest and back
military press 115 lbs 3 sets of 5
upright row 115lbs 3 sets of 5
shoulder press 60 lbs 6 sets of 8
rows 6 sets of 8 100 lbs
shrugs 165 lbs 3 sets of 8
reverse fies 2 20 lb db's 5 sets of 8
front raise 2 30 lb db's 3 sets of 8
day 4 legs
hamstrings
calf raises 165 lb x30
squats
leg curls
lunges
after workout i take creatine and protein, should i add/change anything
It looks like you forgot back.
Some things I would suggest:
don't overtrain, do 3-4 sets per exercise with 6-10 reps
do your chest and back before you do arms.
Do heavy compound lifts before you do isolation moves.
Get rid of the push ups and unweighted dips, instead do decline and weighted dips.
Make sure you eat enough good quality food to gain weight.
Good luck
Giant Set 156 lbs x 2 Incline Extensions - 3 curls - 315 lbs x 2 on the Bench Press (at 205 lbs)