Help With My Routine Please

[MAURER]

hey i know there are a lot of experienced people here so im hoping i can get some good feedback. im 15 years old, 5'5 or 5'6, and weigh 112-115. i don't have a set weight i would like to get up to because i do not know how much i'll be growing over time. however, my basic goal is to increase muscle mass and have more power. i plan on having a 3 day split and i just wanted to know what everyone thought of this routine to acheive my goal of gaining muscle mass and power. my current 1 rep max on the flat bench is about 170 pounds to give you an overall idea of my strength. thanks guys!

DAY 1: CHEST TRICEPS SHOULDERS

flat bench press
set 1: 115 lbs for 10 reps
set 2: 125 lbs for 8 reps
set 3: 135 lbs for 6 reps
incline bench press (dumbells)
set 1: 60 lbs for 10 reps
set 2: 70 lbs for 8 reps
set 3: 80 lbs for 6 reps
close-grip bench press
set 1: 75 lbs for 10 reps
set 2: 85 lbs for 8 reps
set 3: 95 lbs for 6 reps
skullcrushers
set 1: 45 lbs for 10 reps
set 2: 55 lbs for 8 reps
set 3: 65 lbs for 6 reps
military press
set 1: 45 lbs for 10 reps
set 2: 55 lbs for 8 reps
set 3: 65 lbs for 6 reps
dumbell upright row
set 1: weight unknown for 10 reps
set 2: weight unknown + 10 for 8 reps
set 3: weight unknown + 20 for 6 reps
dumbell rear lateral raise
set 1: weight unknown for 10 reps
set 2: weight unknown + 10 for 8 reps
set 3: weight unknown + 20 for 6 reps

DAY 2: LEGS

squat on smith machine assuming bar is 45 lbs
set 1: 135 lbs for 10 reps
set 2: 155 lbs for 8 reps
set 3: 185 lbs for 6 reps
calf raises assuming bar is 45 lbs
set 1: 115 for 10 reps
set 2: 125 for 8 reps
set 3: 135 for 6 reps
straight leg deadlift
set 1: weight unknown for 10 reps
set 2: weight unknown + 10 for 8 reps
set 3: weight unknown + 20 for 6 reps
lever seated hip adduction
set 1: 70 lbs for 10 reps
set 2: 80 lbs for 8 reps
set 3: 90 lbs for 6 reps
lever seated hip abduction
set 1: 40 lbs for 10 reps
set 2: 50 lbs for 8 reps
set 3: 60 lbs for 6 reps
lunges (weighted)
set 1: weight unknown for 10 reps per leg
set 2: weight unknown + 10 for 8 reps per leg
set 3: weight unknown + 20 for 6 reps per leg

DAY 3 BACK BICEPS FOREARMS

wide-grip cable pulldown
set 1: 70 lbs for 10 reps
set 2: 80 lbs for 8 reps
set 3: 90 lbs for 6 reps
seated row
set 1: 60 lbs for 10 reps
set 2: 70 lbs for 8 reps
set 3: 80 lbs for 6 reps
deadlift
set 1: weight unknown for 10 reps
set 2: weight unknown + 10 for 8 reps
set 3: weight unknown + 20 for 6 repsshrugs
shrugs
set 1: 100 lbs for 10 reps
set 2: 110 lbs for 8 reps
set 3: 120 lbs for 6 reps
standing barbell curl
set 1: 45 lbs for 10 reps
set 2: 55 lbs for 8 reps
set 3: 65 lbs for 6 reps
standing dumbell hammer curls
set 1: 15 lbs for 10 reps with each arm
set 2: 20 lbs for 8 reps with each arm
set 3: 25 lbs for 6 reps with each arm
reverse EZ-bar curls
set 1: 45 lbs for 10 reps
set 2: 55 lbs for 8 reps
set 3: 64 lbs for 6 reps

i also know a great grip excersize that i will do at home which i learned from wrestling which works very very well. actually, if anybody wants some detail i'll tell you cuz its good stuff.
for abs i will just do lots of situps and leg raises, and twists
how much cardio should i do? (i want to be able to run a mile in under 7 mins)

im really serious about this plan, so im hoping i will get some serious feedback. i'd truly appreciate it. thanks again guys

[bgodd1]

FYI--I have been lifting for about 20 months with very pleasing results. I have gained about 40lbs of muscle since my start in Feb 2002. Since I started I have read everything I could get my hands on regarding lifting, cardio, and nutrition… all to find there is no absolute answer. What works great for one guy may not work at all for the next. If you read 20 different articles you will most likely get 20 different 'how to' stories. The best thing you can do is experiment and record your efforts and gaines.

Don’t worry so much about the specific exercises (using a straight bar, EZ curl bar or dumbbells). It’s the effort put forth that will get you your results. Plus your muscles will get used to your routine, so it’s good to change it up every couple of weeks to shock your muscles.

Your routine looks pretty solid. Pay attention to your elbows when doing any ‘over-head’ tricep exercises such as skull crushers. If you feel the slightest pain, do another exercise for your triceps.

I have had the best results using the “MAX-OT’ training program from http://www.ast-ss.com/.

If you want to gain lean muscle mass and strength, make sure you eat right. If you don’t eat right you will waste your time. Whatever you eat, take in at least 1.2 grams of protein per 1 pound of body weight. If you weigh 115 lbs, then eat at least 138 grams of protein a day. Some say to eat 2 grams of protein for every pound of body weight, so I keep mine anywhere from 1.5-2. More protein is better than not enough.
I record everything I eat in an Excel spreadsheet which calculates my daily totals.

Here are a couple of sites you can check the nutritional value of foods.

http://www.fitscape.com/tools/tool.cfm?tool=viewfood

http://www.principalhealthnews.com/t...D2AMCTYAIUENAQ


Good luck

Brian--

[injusinjus]

let me get in on some of them grip exercises

[MAURER]

Originally Posted by injusinjus

let me get in on some of them grip exercises

okay well you basically just put your arms straight in the air and make a fist and then extend your fingers compeltely out and repeat that about 80 times very fast, then you put your arms straight out and do the same thing, then you put them straight out to teh sides in a t shape and do the same, and finally put them straight in the air again. if you do it 80 times each real fast and make a tight fist and extend your fingers out completely, your forearms will be DYING

[injusinjus]

ight ill try that...thanx

[MAURER]

no problem good luck with it :thumbup: tell me how it works out for you