Monday and Thurday
Chest: Bench Press& Incline Press& Pullovers. Five sets of each but the fifth is optional.To Failure
Back:Lat Pulldowns& Bent over Rows.Five sets of each but the fifth is optional. To Failure
Power Training: Deadlifts. 3 sets of 10,6,4 reps to failure.
Abs: Five sets of 25 crunches
Tuesday and Friday
Shoulders:Military Press& Dumbell Lateral Raises& Barbell clean and press.Five sets of each but the fifth is optional.To Failure
Power Training: Heavy Upright Rows,& Push or Machine Press. 3 sets of 10,6,4 reps to failure.
Upper Arms: Standing Barbell curls& Seated Dumbell Curls& Standing Tricep Extensions.Five sets of each but the fifth is optional.To Failure
Forearm: Wrist Curls& Reverse Wrist Curls. Five sets of each but the fifth is optional.To Failure
Abs: Five sets of 25 crunches
Wednesday and Saturday
Thighs: Squats& Lunges& Leg Curls.Five sets of each but the fifth is optional.To Failure
Calves:Standing Calf Raises 5 sets of 15 reps each
Power Training: Straight Leg Deadlifts and Good Mornings. 3 sets of 10,6,4 reps to failure.
Abs: Five sets of 25 crunches
This is my routine, keep in my mind Im 16 and just starting to get into bodybuilding, the supplements i use are a good multivitamin,
100% whey protein with bcaa's and 100% creatine monohydrate. Plus the healthy diet. Will this help build muscle, is the program ok?
