MONDAY-Biceps-dumbell alternate bicep curl standing, hammer curl standing, seated alternate bicep curls. Triceps- pushdown bowflex. Back- lat pull downs over front of chest. Chest 100 pushups + lay on back dumbbells straight up. Shoulder- military press sitting.


TUESDAY-Abdominal exercises plus 30 minute heavy bag. Morning run


WEDNESDAY- Biceps-dumbell alternate bicep curl standing, hammer curl standing, seated alternate bicep curls. Triceps- pushdown bowflex. Back- lat pull downs over front of chest, deadlift. Chest 100 pushups + lay on back dumbbells straight up. Shoulder- military press sitting.


THURSDAY- Abdominal exercises plus 30 minute heavy bag. Morning run


FRIDAY- Biceps-dumbell alternate bicep curl standing, hammer curl standing, seated alternate bicep curls. Triceps- pushdown bowflex. Back- lat pull downs over front of chest, deadlift. Chest 100 pushups + lay on back dumbbells straight up. Shoulder- military press sitting.


Saturday- abdominal exercises plus 30 minute heavy bag. Morning run



also i'm eating around 2000-2200 good healthy calories a day....is this stuff enough work and cardio to bring out the abs and other muscles...dont go hard i'm only 16

LOL!!! You didn't like what Timmy said, so you hop around from forum to forum trying to get someone to validate your crappy routine.

Buy "New Rules of Lifting" and be enlightened.

How good is that book? Thanks

It's good. Program-wise, there is a break-in, 2-4 weeks long, depending on your level.

Then there is a 3 stage fat loss, 3 stage hypertrophy and 3 stage strength.

the programs are modular, so you could do break-in, one week off, FL I, one week rest, FLII, two weeks off, HYPI, two weeks off, HYPII, two weeks off, FLII, one week off, FLIII, etc, etc, etc.

In addition, Lou is good at making the science make sense. They go through a list of exercises that are bad or not effective, why doing so many curls is no good, the support of musculature, why infinate curls will do nothing if the surrounding muscles don't grow, etc.

can some1 tell me how it is crappy

or give advice on it

Fella, I'm only new to this too. But after doing some simple searches and reading on the internet I found out that big compound movements are the way to go and too much isolation excersies such as bicep curls are a waste of time and that not exercising your legs is stupid.

It's basic stuff really.

There's no leg work, too much isolation, etc.

What kind of gym do you have? What is your equipment?

i got some dumbells and a bench obviously and bowflex machine and some other free weights....also i dont work my legs because i've played sports all my life and my friends are always telling me how my calfs and everything are freakin enourmous so there is no reason to do them

show us a photo. i have big calves genetically even though i was a couch potato most of my life.
as a result, I looked like I had chicken legs cuz my quads were underdeveloped in relation to my calves.

so my solution is to train calves infrequently and only for strength, not size increase.

here is a great routine if you don't wanna buy the book Cynic recommends
http://www.t-nation.com/readTopic.do?id=508031

as you'll see, it too emphasizes compound exercises.
and don't neglect your legs!

i dont see how doing basically the same thing 3 days a week would work. I would guess after those sessions you would be absoultely dog tired and if your not your doing it wrong. From personal expirience i try to isolate different muscles each day. I personally dont have a program, when i go to the gym i work out what muscle groups need to be done, in a week im not satisfied if i havent done my chest, biceps and triceps the other muscles i do after ive done these main groups. So on one day i might say ill do my biceps today and then after that ill do my legs or abs. Then the next day i might do triceps so ill do triceps and back afterwards.

Try to seperate the muscles so you get a full workout on that muscle per day. In my past year of working out i started off tiny and now people think im on roids i find that funny and encouraging cause it means im doing something right... by the way im 17.
Make sure you get fit before you start doing cardio you dont want to be wasting your time, this way you can get the most out of every cardio session.

Cheers Brendon

if you are dog tiered, then you are doing it wrong, it should take about an hour maybe, and dont isolate, use compound movements.

Core lifts: Squats, deadlifts, presses and pulls.

Presses - any movement you "push" - bench press, shoulder press, dips, tricep extensions etc

Pulls - Chinups, pullups, bentover rows, cable rows, curls etc

Heavy presses and pulls using excercises like bench pressing and bentover rows will build your arms much more then concentrating on curls.

The more weight you can use the better and you can handle alot more weight bench pressing and rows then you can with biceps curls and tricep extensions.

if the guys tell you your routine is crappy man they know trust me ive been here for a little while and i alrdy know they know their $hit with this stuff

I think it is an okay routine, I would just say you need to vary it a bit. You have to constantly challenge the body by changing what you do and how you do it.