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workout scheduale
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
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Alin hit the nail on the head with all of the corrections I would have made, but especially if you are doing a strength circut for sports, you are missing a major part of your leg day.
Hip Flexors need to be done at 20 to 30 lbs over your body weight, and with high reps(15-25) at an explosive cadence. Hip Flexors are the muscle group that facilitates explosive movement moving backward and forward.
Adductors/Abductors: The "hip muscles" also need to be done in order to properly porportion yourself, because there is no sense for sprinting speed if you have no lateral speed to suppliment it.
On a whole different note, you havent included diet into this question, but I still assume you are eating correctly, but I must stress the importance of eating high amounts of protien during your anabolic window (15-30 minutes after your workout), or you will not be satisfied with the gains you think you are making.
Again, a rigid strength program is only as good as the diet that feeds it, so make sure your eating right, and getting a gallon of water (not sports drinks, red bull, etc.) a day.
Kudos to your strength program man, and I commend you on your efforts.
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I also think this is too much. The main problem with that is you wont be gaining weight or strength optimally.
I am also not sure about the order of things. You go from smaller muscles to larger ones (usually its the other way) specifically on your Triceps and Back day (which is actually your Triceps, Back and Shoulder day since I see military press in there).
Just for the record, I have no clue what six inches are so I wont comment on those.
A few suggestions could be:
- Move the stiff leg deads to the leg day
- Start the Back day with regular deadlifts
- Move the military press to the chest day and make that your chest- shoulders- biceps day. This is a bit more organised since day 1 would then hit the triceps indirectly through bench and military press, while day two would hit the biceps indirectly through rows and other pull motions. That way the arms are hit directly on one day and indirectly on another. Just one way to do it of course.
- Remove the shrugs
- Organise the back day like the others, big compounds first, smaller muscles last
- Cut the leg extensions on the leg day. This is not a particularly good exercise imo, and the squats should be enough.
- You are working your triceps much more than your biceps. I would choose either extensions or dips.
Another thing, cardio is great, but there is quite a lot of it too. On weight days, I would not do more than 20 mins in total, and preferably after your routine. Going for 20 mins+ in one go also has more cardiovascular benefits than shorter runs.
Finally remember to take at least one full rest day every week (without any cardio or anything). Particularly with a routine as heavy as yours.
Good luck.
Oh, if you dont mind, could you actually let me know what six inches are... cant seem to find them online.
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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.
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I don't know half the things you mentioned on here to be frank. Haha. But it seems like you're doing a great job with things. And I don't need to tell you to take it easy unless you wnt to be cramping for a week >.>
Try to alternate your days, though, so that your body won't get used to it & later on have no effect.
Hmm, yeah. You seem to know what you're talking about so gj for being active and healthy =)
~Emily
15/f
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You are doing great! There is not really much more you can do- and kudos to you for being active and healthy. Just make sure you are eating healthy foods along with this workout- and keep hydrated.
Good luck!
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