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Chest Bicep Day-
• 15 min stationary bike
• 5 sets of ten on bench press
• 5 sets of ten for bicep curls
• 5 sets of ten Russian twist (slip in abs)
• 5 sets of ten six inches
• 15 min on stationary bike
• jog

Triceps and back day-
• 15 min stationary bike
• 5 sets of ten of triceps extension
• 5 sets of ten of shrugs
• 5 sets of ten of tricep dips
• 5 set of ten of military press
• 5 sets of ten on barbell rows
• 5 sets of ten stiff legged barbell dead lifts
• 15 min stationary bike
• jog

Legs Day-
• 15 min of stationary bike
• 5 sets of ten Barbell Full Squat
• 5 sets of ten leg extensions
• 5 sets of ten Russian twist
• 5 set of ten six inches
• 15 min stationary bike
• jog

Off day-
• Jog
• Jump ropes


im 15 male. 6'0 and about 175 pounds i have done weight training before. any suggestions are welcome

Wayyy too much for a 15 year old kid, not enough compound movements, there's not much rhyme or reason to the routine- it's too mish mash. Plus....you're not even including shoulders, which baffles me. In plain- your routine is quite bad for a strength cycle.

You've asked about this before and you seem like you have the enthusiasm and energy required but the response is still basically the same- If you want to look like and be strong like a bodybuilder; you have to train and eat like one. If you're playing football, I would imagine that your coach would explain to you that something like a deadlift, a chin up or a clean and press is a compound movement.

Check out Bodybuilding.com for some good references on how to arrange your splits. DON'T neglect compound movements. Good luck.

[view]

(Rating: 3) i have included shoulders, this is all spread out in the cours of diffrent muscles each day and dont come off as a dick. and try explaining what the fuck compound movements are. and i dont want to be a body builder i want to get strong for football and hockey
Good Luck
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