16y/o, 1 Year Training

Training Bodybuilding
1


I’ve been working out for about a year but i just got a set of dumbbells with 15s and 35s so i finally split my workout and added a legs day so here are some pics and if anyone wants to offer some advice on my workout, here that is too. (in lift in my basement so no squat rack, no machines, only a couple bars, and a few dumbbells)

all circuit
Day 1
sets-reps
5-5 bench press 150lbs
3-15 dumbbell press 70lbs
1-10 dumbbell press 70lbs
2-5 dumbbell press 70lbs
4-10 chest flyes 30lbs
2-10 right tricep kickback 15lbs
2-10 left tricep kickback 15lbs
3-5 right tricep kickback 15lbs
3-5 left tricep kickback 15lbs
2-10 lying tricep extension 30lbs
3-15 dumbbell pullover 35lbs
1-10 dumbbell pullover 35lbs
3-10 arnold press 30lbs
4-10 dumbbell shoulder press 30lbs
5-5 lateral raises 30lbs
5-5 front raises 30lbs
5-5 upright row 60lbs
4-10 dumbbell shrug 70lbs
1-25 pushups
2-10 pushups
3-5 elbows-in pushups
3-5 wide pushups
10min bike medium intensity

Day 2
1-10 alternate dumbbell curl 35lbs
4-5 alternate dumbbell curl 35lbs
3-15 dumbbell curl 30lbs
4-10 hammer curl 30lbs
3-15 right concentration curl 15lbs
3-15 left concentration curl 15lbs
3-10 right one arm row 24kg
3-10 left one arm row 24kg
3-15 right one arm row 35lbs
3-15 left one arm row 35lbs
3-15 wrist curl 30lbs
3-15 wrist extension 20lbs
3-5 chin-ups
2-5 pull-ups
10min bike medium intensity

Day 3
3-10 db squat 70lbs
3-5 db squat 70lbs
3-10 straight leg deadlift 60lbs
4-5 straight leg deadlift 60lbs
4-10 leg extension 50lbs
2-10 leg curl 50lbs
1-5 leg curl 50lbs
4-10 right calf raise
4-10 left calf raise
3-10 hanging leg raise
10min bike medium intensity

this is my before

2


most musclar

3

front double bi

4


back double bi

5

side chest

6


side tricep

7

some lat pics

8

left lat

9

right lat

10

and just so people know they are pitiful and dont have to guess, heres a pic of one of my amazingly pale legs

11

Good progress, seems the additional weights you got helped. You gotta clean your room, though. You need to lift more weights… does your high school have a weight room that you can use?

By the way, most people don’t do 13 exercises in one workout and they don’t count left and right arms as separate exercises.

12

I definately see some progress.You seem to have outgrown your current setup so you may want to invest in more weights or a gym pass…and alot more food.

13

nice progress, and nice hair dude.

just like everyone is saying, if you want to keep growing just get a gym pass and eat like an animal. you seem to have the motivation and thats really good. keep up the good work bra.

14

actually i eat a shitload. a bowl of beef and bean chili is a midnight snack for me sometimes

15

[quote]ewlyon wrote:
actually i eat a shitload. a bowl of beef and bean chili is a midnight snack for me sometimes[/quote]

I’m having a hard time imagining that your definition of “shitload” is anywhere near the definition that the rest of us have.