My 6th month plan

[Dav3y]

I am currently 6'2-6'4 173 lbs 15 yrs old. I am going to bulk for 6 months and train Monday, Tuesday, Thursday, Friday. My max bench is 100 lbs (yes very sad but its gonna change ). Workout should look a little like this.
Chest- 3 sets of 10 flat bench, 3 sets of 8 inclines, 1 set close grip.
Legs- 3 sets of 10 calf raises, 3 sets of 10 squats, 3 sets of 10 leg curls, 3 sets of 10 leg extensions.
Biceps- Hammer curls 3 sets of 10, barbell curls 3 sets of 10, and concentration or preacher 3 sets of 10 not too sure.
Lats- Lat pulldown (rear) 3 sets of 10. Underhanded pulldown 3 sets of 10. Normal lat pulldown 3 sets of 10.
Foreams- 3 sets of 10 reverse curls. (need more exercises)
Shoulders- Military Press 3 sets of 10, dumbell shoulder press 3 sets of 10
Triceps- Kick backs 3 sets of 10, lying tricep extensions 3 sets of 10.
Also I am working out all at home.
I have been working out for about a month but changing my routine starting tomorrow. My diet is tuna, oats, some fruits, soups, veggies (alot of green beans), rice, meat, getting some beans soon. If you have any comments I would appreciate any.. thx
Edit: Im gonna feel embarassed with the weight im putting but everyone starts somewhere huh? hehe
Edit: will add deadlift and shrug ty .

[gcs118]

You forgot shoulders, triceps, and lower back. Heavy shrugs work the traps and forearms, and deadlifts work the lower back and forearms. Plus, working the shoulders and triceps will boost your bench. (I just mentioned the forearms in shrugs and DL because you needed more exercises, those lifts definitely work more than forearms). And who cares about the weight you're putting up, you're working to raise it. When I started lifting I couldn't even bench 85 lbs.

[AMcNeice]

Don't worry about the weight, we all start somewhere and some of us (myself) less than others.

I'd do some stiff leg-dl instead of the iso leg exercises to really work your hamstrings.

What type of split are you doing?

[Dav3y]

I was thinking of starting with chest/biceps/forearms

[Azanmi]

Looks like you're motivated.

Have you considered pullups and dips? They'll definately help grow you quickly and (with dips especially) you'll see a huge increase in strength.

[Dav3y]

Writing for yesterday..
Day:1 Chest/biceps/forearms- went decent though I was sick all day. ate ok and drank alot of water.

[gcs118]

Originally Posted by Dav3y

Writing for yesterday..
Day:1 Chest/biceps/forearms- went decent though I was sick all day. ate ok and drank alot of water.

Hey man post up your numbers. That's what we like to look at and it helps us offer advice too.

[Dav3y]

Day:1 chest/biceps/forearms
Flat bench 1 set of 55 10 times (warmup)
1 set of 80 lbs 8 times
1 set of 70 10 times
1 set of 70 8 times
1 set of 80 4 times (messed up with weight)
Inclines 1 set of 55 (warmup- 8 reps)
3 sets of 65
Dumbbell press- my dumbbell weight wouldnt stay on mine so i had to use 15 pounders)
3 sets of 30 lbs
Barbell curls- 3 sets of 40 lbs
Hammer curls 3 sets of 30 lbs
concentration curls- 3 sets of 30 lbs
reverse curls 3 sets of 30 lbs
Couldn't really do as much as I can today felt bad.

[gcs118]

I just have a few comments...First, you probably don't need a warm up set for incline press after doing 5 sets on flat bench - you're just tiring yourself out. On DB press, not like this one really matters, most people don't combine the weight, so if you had 15 lb dumbbells you'd just put 3 x 10 @ 15 lbs or something and we'd get the idea (yes it's a pet peeve of mine lol). And finally, 9 sets of biceps is definitely not necessary. When you stop seeing gains on these lifts, your best bet is to drop to 2 exercises at the most for fewer sets, and just mix it up each week.

[Dav3y]

K no more warmup. And thx for the tip about biceps. Also my fault about the weight I knew I put it wrong. ty

[Dav3y]

Workout for today is shoulders triceps and back. Weird mix but here is how it went.
3 sets of military press 10 reps at 30 lbs
3 sets of dumbell shoulder press 15 lbs 10 reps
3 sets of lying tricep extensions with dumbbells 15 lbs at 10 reps
3 sets of tricep kick backs at 15 bs 10 reps
3 sets of rear lat pulldown at 65 lbs 10 reps
3 sets of underhanded pulldown at 60 lbs 10 reps
3 sets of shrugs with dumbbells 15 lbs 3 sets of 10
Dumbbell Upright External Rotation 15 lbs 4 sets of 10 (2 for both side)

[Dav3y]

Not really gonna put much In till I start the real routine Monday still doing some work though.