Hi everyone , I’m 16 years old , my height is 1,67 cm. and my weight is about 64 kg. , I’m a novice so far , with only 4 months of training in the gym.Still learning , still making mistakes , you know.
I want to know your opinion on this program I made up for my self , what do you think of it? Any good advices for me?
As far as nutrition goes , I’m pretty aware of that , and trying my best so far , as I live with my parents , sometimes it doesnt go the way I want it to go , but I do try to eat a lot.
Its a 3 day routine .Here it is.
Day 1 (Chest/Biceps)
1.Bench press with dbs. 3x8
2.Incline bench press with bb. 3x8
3.Dips 3x8
4.Pullover 3x8
5.db. curls 3x8
6.“Hammer” 3x8
Day 2 (Legs/Shoulders)
I have a problem with my legs ,so I cant squat or deadlift.
1.Leg press 3x20
2.Leg extensions (for quads and hams)3x10-15
3.Over head press 3x8
4.Upright bb. rows 3x8
Day 3 (Back/Triceps)
1.Chins 3x8
2.Lat pulldowns 3x8
3.Seated cable rows 3x8
4.T-bar rows 3x8
5.Narrow grip bench press 3x8
6.Cable pushdowns 3x8
What do you think ? Or would I to try something else that you can suggest ? Keep in mind that I have a very simple gym , as far as all the fancy equipment goes , and I cant do squats or deadlifts.
Thank you .
Alexander.
P.S. I forgot to mention that I dont have much strenght either , my bench press is 70 kg. for one rep , do curls with 14 kg. dumbbells for about 7 reps , do dips with a 10kg. plate for 8-9 normal reps , can do 9 chins.
Also I dont use any supplements , I dont have the money for them.