[quote]droozie wrote:
height: 5’10"-5’11"
weight: 146-147
age: 16
goal: to have a good balance of being cut and strong
supplements: multivitamin and whey protein
diet: 2900-3000 calories daily with 146-147 grams of protein
heres my routine:
biceps and back day
alternate dumbbell curls - 4x4,6,8,12
barbell curls - 4x8-10
deadlifts - 4x6-8
dumbbell rows - 4x10
back hyperextensions - 4x35,30,25,20
triceps and chest day
chest warmup with a quick set of 10 reps on a pec deck machine
barbell bench press - 4x4,6,8,10
dumbbell incline press - 4x12,8,6 4
incline dumbbell flies - 4xfailure
close grip bench press - 4xfailure
dumbbell tricep extensions - 4x12,8,6,4
legs and shoulders day
back squats - 4x4,6,8,10
leg press - 4x12,10,8,6
calve raises - 4x10-12
military dumbbell press - 4x10
front dumbbell raises - 4x10,8,6,4
dumbbell side raises - 4x10
i dont have any definitive meals, i just eat whatever but log it down and make sure i get 3000 calories and 146 grams of protein in
i try to eat as clean as possible though
[/quote]
Given your training age you are in the fortunate position of being able to make good progress on most programs. If you are making progress you are pleased with I wouldn’t change things up but, if you want my critique of how you might improve upon your training program here goes:
This is a very basic but effective program The split would be Chest/bis/forearms
Legs
Back/triceps/shoulders
Day 1
Exercise
Sets
Reps
Tempo
Rest (seconds)
A1
DBBench Press
3
10-12
3-1-1-1
120
B1
Seated DB Curl
3
10-12
3-1-1-1
120
C1
Incline DB Press
3
10-12
3-1-1-1
120
D1
STD EZ Reverse Curls
3
10-12
3-1-1-1
120
Day 2
A1
Squat
3
10-12
3-1-1-1
120
B1
Leg Press Calf Raise
3
10-12
3-1-1-1
120
C1
step up
3
10-12
3-1-1-1
120
D1
Seated Leg Curl
3
10-12
3-1-1-1
120
E1
Cable Crunch
3
10-12
3-1-1-1
90
F1
Floor Back Extension
3
10-12
3-1-1-1
90
Day 3
A1
Chin Ups
3
10-12
3-1-1-1
120
B1
Skull Crushers
3
10-12
3-1-1-1
120
C1
Rows
3
10-12
3-1-1-1
120
D1
pressdowns
3
10-12
3-1-1-1
120
A note on tempo the first number is the lowering or negative the second is the pause in stretched position the third is the lifting and 4th is the pause in contracted Follow this for 6 workouts and then modify as needed.
The dietary part is still to vauge to comment. Hope this helps. The above program although very basic insures that your loading parameters are in line with your goals.