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
2007-12-29
09:21:51
·
2 answers
·
asked by
Anonymous
in
Health
➔ Diet & Fitness