My workout routine.

[ferocious bubble]

To start of i'll give you my stats:
Age:18
Weight:140 pounds
Height:5'6
Cycle exp: Albuterol
Lifting exp: 6 months
Body fat: 9% on triceps, 11% on abs, 13% on back.
Goals: To get bigger, stronger, loose fat, and get ripped. (alot I know)
________________________________

WORKOUT ROUTINE

I do a three day split routine. Rest on every 4th day.

1st day - chest, shoulders

Chest
- Dumbell flys with 40's 3 x 8-10
- Dumbell bench with 65's 3 x 8-10
- Incline bench 200lbs at 35 degree angle 1 x 8
- Flat bench press 225lbs 3 x 8
- Decline bench 230lbgs at 35 degree angle 1 x 8

Shoulders
- Shoulder press with curl bar at 100lbs 4 x 8-10
- Dumbell raises infront of body with 25s 2 x 8-10
- Dumbell raises to side of body with 25s 2 x 8-10

2nd day - biceps, triceps

Biceps
- Static arm curls with 35's 2 x 16
- Hammer curls with 40's 2 x 8-10
- Regular dumbell curls 40's 2 x 8-10
- Outward dumbell curls with 40's 2 x 8-10
- twenty ones dumbells with 35's 2 x 21

Triceps
- Body dips 4 x muscle failure
- High pulls with barbell at 100lbs 2 x 8-10
- Pull overs with dumbells at 35lbs 4 x 8-10


3rd day - Legs, back

Legs
- Squats 205lbs 3 x 6-8
- Wall squats for 3 x 1min 30secs
- Lunges with 45lbs dumbells 3 x 10 (each leg)

Back
- Close grip pull ups palms facing body 1 x maxmium
- Close grip pull ups palms facing outward 1 x maximum
- Wide grip pull ups palms facing outward 1 x maximum
- Wide grip pull ups palms facing body 1 x maximum
- Medium grip pull ups palms facing out ward 1 x maximum
- Medium grip pull ups palms facing body 1 x maximum
- Lawn mowers with 60lb dumbbells 2 x 8-10

4th day - REST

[ferocious bubble]

i'm open to any suggestions and other things.

[Big_dean]

well i just had a quick look and would say dont do shoulders and chest on the same days as you tri's will be tired and you may not get a good work out on your shoulders,
also imo, i would say to get size you want to be doing 8 reps, but doing 3-4 sets

[fattywarbucks]

1) flys to start out a chest routine? Horrible. If you want to be bigger and stronger, you need to have barbell flat bench presses as the meat of your routine, then worry about the other lifts as a way to futher pump out your chest
2) chest and shoulders same day is risky for injury
3) bicepts before back is horrible
4) pull ups are fun, but where the hell are the barbell rows and tbar rows? A tear rolled down my cheek when I saw them missing
5) WAY MORE LEG WORK. Way more squats. And where the hell are the deadlifts. Please tell me you deadlift. Start deadlifting and I garuntee you will grow. And more than three sets. Squats and deadlifts are two of the most improtant exercizes you will do
6) please millitary press. You are really lacking meat and potato lifts. Focus on squat, deadlift, row, bench and millitary presses and you will grow. And grow fast

[rickrick55]

Day 1: Chest, Triceps
Bench 3x8-10
Incline Bench 3x8-10
Incline Flyes 3x10
Dips 3x10

Close Grip Bench 3x10
Skull Crushers 3x10
Overhead Extensions 3x10


Day 2: Legs
Squat 4x8-10
Leg Press 3x10
Lunges 3x10
Straight Leg Deadlifts 3x10
Leg Curls 3x10
Standing Calf Raises 3x10
Seated Calf Raises 3x10

Day 3: Back, Biceps
Deadlift 4x10
Bent Over Rows 3x10
Dumbell Rows 3x10
Pull Ups 3x10

Barbell Curls 3x10
Dumbell Curls 3x10
Concentration Curls 3x10

Day 4: Shoulders
Shoulder Press 4x10
Upright Rows 3x10
Lateral Side Raises 3x10
Reverse Flyes 3x10
Shrugs 4x10

You are lucky i was bored...

[polly56]

I would choose rickricks routine over your current one...
I would also switch up the sets and reps and add weight. lift for 3 sets of 10 for three weeks, add weight then do 3 sets of 8 for 2 weeks and then for the last week go 4 sets of 3-5 reps for your main lifts.