Any Changes to this schedule?

[YoungIntricateMuscle]

Hi, i am a new member here. I just started weight lifting 2 days ago. I am a 5ft 6 133 pound 15 year old boy and got really disencouraged from weightlifting that I would not grow but after reading several articles they proved that weightlifting does not stop growth or damage bone tissue if done right. So here is my schedule I made through research and made up my own repitions. My gym in my apartment doesn't have barbells, only different weight dumbells that's why there is so much dumbell exercises. Though there is a chest bench machine. I am not sure which exercises exactly to do for triceps/ biceps/chest as there is a lot to choose from as you can see below. Maybe someone can help me. Thank you.

Sunday – Chest/Shoulders/abs
Shoulders:
Shoulder Shrug – 3 sets: 10, 10, 10
Seated Dumbbell Overhead Press – 3 sets: 10, 10, 8
Dumbbell Lateral Raise – 3 sets: 8, 8, 8
Dumbbell Upright Row – 3 sets: 10, 10, 8
Dumbbell Alternating Front Raise – 3 sets: 10, 10, 8
Dumbbell Rear Delt Row – 3 sets: 10, 10, 10
Chest:
Dumbbell Bench Press – 4 sets: 12, 10, 10, 8
Dumbbell Fly (Palms face to cheeks) – 4 sets: 12, 10, 10, 10
Dumbbell Pullover (Extension, only upper back on bench) – 4 sets: 12, 10, 10, 8
Lever Bench Press – 4 sets: 15, 12, 10, 10

Monday – Legs/back/forearms/abs/2 hours of tennis prior
Lever Seated Row- 4 sets: 12, 12, 12, 12
Leg Curls – 4 sets: 15, 15, 15, 15
Cable Front Pulldown – 3 sets: 15, 15, 12
Flexion – 3 sets: 15, 15, 12
Hyperextension – 3 sets: 15, 15, 12

Tuesday – Biceps/triceps/abs/2 hours of tennis prior
Biceps
Dumbbell Concentration Curl – 4 sets: 10, 8, 8, 8
Standing Simultaneous Curl – 4 sets: 15, 12, 10, 10
Seated Alternating Dumbbell Curl – 4 sets: 10, 8, 8, 6-8
Alternating Dumbbell Hammer Curl – 4 sets: 12, 12, 10, 8-10
Triceps
Dumbbell Kickback – 4 sets: 10, 8, 8, 6-8
Dumbbell Lying Triceps Extension – 4 sets: 12, 10, 10, 8
Dumbbell One Arm Seated Triceps Extension – 2 sets: 10, 10
Dumbbell Seated Triceps Extension – 4 sets: 12, 10, 10, 8


Wednesday – Cardio/Bicycle/abs/2 hours of tennis prior
Treadmill- 30 minutes
Bicycle- 15 minutes
Abs – 3 sets of 30 crunches

Thursday - Chest/Shoulders/abs/2 hours of tennis prior
Same
Friday - Legs/back/forearms/abs/2 hours of tennis prior
Same
Saturday - Biceps/triceps/abs
Same

 

[YoungIntricateMuscle]

Today I am doing what is for Sunday (obviousy) Any recomendations for before preparation, what to drink, supplements, proper form, correct reps/sets? I know what to eat. For example, today I eat 2 hot dogs (no buns) and a lot of fried potato slices. Also I ate a small bag of nuts (14 grams of protein and only 50 cents) and 2 mozzarella sticks which are 8 grams of protein each stick. About 70 grams of protein for breakfast and the 30 grams of protein snack (2 mozzeralla sticks and a bag of nuts beats a protein bar both for teeth, 1/5 the price, and generally better for your stomach) Thanks for any help.

 

[ruggermu]

Only realuestion is where are the squats? Your legs are getting shorted, I say throw in squats and leg press to all leg workouts

 

[YoungIntricateMuscle]

Only realuestion is where are the squats? Your legs are getting shorted, I say throw in squats and leg press to all leg workouts

Well my gym in my apartment doesn't have a leg press or squat rack, and not even a barbell. I want to hold off on squats anyway untill i am 18 just because I still want to grow and squating seems to create too much pressure on back and other imperative bones. I will try to add in some one legged squats and dumbbell squats. Well I regular bike occasionally, which really strengthens your legs and I put the treadmill on high speeds at times. On the machine bike go full to burn my legs. Also, tennis really strengthens your legs. I try do squats in the morning without weights when I have time. I guess my legs are going to be good for now. Thanks for the advice though.

 

[ruggermu]

I understand you have to work with what you got. But just for your info those things may all strengthen your legs but when you do start squating you will be amazed at the difference.

 

[musketeer]

The chest, shoulders day:

Do chest FIRST

For shoulders do the trap (shrugs) last.

Monday:

What is "flexion"

Include dumebll Lunges or step-ups (as you can't squat)

Tuesdays:

LOSE one of the arm exercises for each muscle group - kickbacks & concentration curls

Any day:

Add 5 sets each of single leg calf raises (on a block or stairs) holding a dumbell in the hand on the same side as the working calf - twice a week, reps 15-20.

 

[JohnRobHolmes]

i would say you need to par down your routine.

all the movements you need are SQUAT, bench, overhead press, row, pullup. you can add dips and deadlifts if you please.

if you are serious about getting mad strong fast, just do these. you wont stop growing- you will grow more!! squats dont make you shorter or stunt your growth as long as you dont overtrain severely.

monday 3x8 squat and tennis
tuesday 3x8 row and bench with tennis
wednesday tennis
thursday 3x8 squat and tennis
friday 3x8 row and bench with tennis
sat OFF
sun OFF

i know you dont have access to a bar, but i bet you could find one for cheap or a place to go.