Teenagers workout. Can anyone give advice?

[jemrick_45]

Im 16 and weigh about 180, about 5'11''. Im not to worried about gaining strength as i am about gaining size. Does this workout look like it could accomplish my goal? I train monday, tuesday, thursday, friday. I sometimes do forearms and abs and some more calves on the weekends.
Thanks for the help.




Back
Deadlifts - 4 sets x 12-12-10-10
Pulldowns - 4 sets x 15-12-12-10
Bentover Row - 3 sets x 10
Reverse Flyes - 2 sets x 20

Legs
Squat/Leg Press - 4 sets x 12-8-12-10
Leg Ext./Leg Curl - 3 sets x 12-12-12
Calf Raises - 5 sets x 20

Chest/Shoulders
Flat Press - 3 sets x 12-8-4
Decline Press - 3 sets x 12-10-8
Flyes - 2 sets x 20
Military Press - 4 sets x 12-12-10-8
Lateral Raise - 3 sets x 15-12-12
Shrugs - 4 sets x 25-25-20-20

Arms
Bar Curls - 4 sets x 12-10-10-8
Skullcrushers - 4 sets x 15-15-12-12
Seated D.bell Curl - 4 sets x 12-12-10-8
Pressdowns - 4 sets x 15-15-12-8
Preacher Curl - 4 sets x failure
Dips - 3 sets x failure

[houseofpain]

i looks pretty good but i think you should add another set or two in the squats, i like to do two sets of warmup then 10,8,6,4,2, i also do not think you are benching enough 3 sets is not enough i usually do about 4 sets then max then i come down on around 4 sets and burnout on every one. you also need incline, incline is probably the best exercise for the chest in my opinion.

[chinups]

Try doing some clean and jerks or just cleans. I think it is a great excercise for explosiveness and it always seemed to hit everything. Also push press for shoulders.

[BIG TEXAN]

It all looks good but if you want to add size I'd lower some of your eps like this is after 2-3 warm up sets (usually 2, just depends on you)

deadlift 8, 6, 6, 4
pulldowns between 6-8 reps
bent over rows 6-8 reps
reverse flyes 3 sets of 8

squat 8, 6, 6, 4
leg ext 12-15
leg curls 8-10 reps
calves look good

bench 8, 6, 6, 4
decline press 6-8 reps
flyes 3 sets of 8-10
military press 8, 6, 6, 4
lateral raise 6-8 reps
shrugs 4 sets 8-12

arms stick with 6-10 rep range

This has helped me when bulking. On your main lifts go HEAVY low reps and secondary lifts go heavy with moderate reps.

[willpharmd]

I would add a set of dumbell concentration curls or overhead cable curls to really hit that peak of the bicep. I also agree with Houseofpain's suggestion of incline presses. I usually always do a set of flat's and alternated either incline or decline each week. Also, a warmup set should never be included in with the number of working sets. Other than that it looks fine to me.

For calves I recommend training 2 to 3 times a week and taken to absolute failure. I started doing this a couple of months ago and I"ve gained 1/2 inch on both calves in about 2 months.


Just my opinion though.

[yellows2k]

I wouldn't work arms right after chest/shoulders since your tris get worked while doing chest and shoulders. Also, the reps are too high, I would go lower. Personally I'd go 4-6, but alot of people here disagree with me and will tell you like 6-10 which is ok too.

[jemrick_45]

Ill do that
thanks