My new changed, complete workout schedule

[YoungIntricateMuscle]

Hey, I have been bodybuilding aiming for mass for 3 straight weeks now. I didn't really gain any weight because I did not have time to eat as much and my biceps only increased by a centimeter and my chest by 3 centimeters. I am 15 years old at 5ft 6in weighing 135 pounds. i decided to change up my schedule because i realized i was overtraining. I just don't understand why working each body part once a week is better than twice. Is it going to give you more gain? Well, this is my schedule below. Anyone have advice for any changes, additions, or subtractions? I aiming for mass and gaing weight.
Thanks for any help. By the way, my gym does not have any barbells of any kind just dumbbells and machines.

Sunday - Back/Legs/Triceps
Back:
One hand bent-over row – 4 sets: 10, 8, 8, 8
Lat Pull Down – 4 sets: 10, 8, 8, 8
Legs:
Quads Dumbbells Squats – 4 sets: 8, 8, 8, 6
Quads Leg Extension – 3 sets 10, 8, 8, 8
Hams Dumbbells Straight back and legs Deadlifts – 4 sets 10, 10, 8, 8
Hams Leg Curls – 3 sets 8, 8, 6
Triceps:
Lying Dumbbells extension – 3 sets: 8, 8, 8
Seated Dumbbell extension – 3 sets: 8, 8, 8
One Arm Dumbbell extension – 3 sets: 8, 8

Monday – Tennis/Abs/REST

Tuesday - Chest/Shoulders
Shoulders:
Shoulder Shrug – 3 sets: 10, 10, 10
Seated Dumbbell Overhead Press – 3 sets: 10, 10, 8
Side Raises – 3 sets: 8, 8, 8
Dumbbell Upright Row – 3 sets: 10, 10, 8
Chest:
Dumbbell Bench Press – 4 sets: 12, 10, 10, 8
Dumbbell Fly (Palms face to cheeks) – 4 sets: 12, 10, 10, 10
Lever Bench Press – 4 sets: 15, 12, 10, 10

Wednesday – Tennis/Abs/REST

Thursday - Biceps/Triceps/Forearms
Biceps:
Standing Simultaneous Dumbbell Curl – 4 sets: 15, 12, 10, 10
Seated Alternating Dumbbell Curl – 4 sets: 10, 8, 8, 6-8
Simultaneous Dumbbell Hammer Curl – 4 sets: 12, 12, 10, 8-10
Triceps:
Lying Dumbbells extension – 3 sets: 8, 8, 8
Seated Dumbbell extension – 3 sets: 8, 8, 8
One Arm Dumbbell extension – 3 sets: 8, 8
Forearms:
Palms down Flexion: 2 sets – 15, 12
Palms up Flexion: 2 sets – 15, 12

Friday – Tennis/Abs/REST

Saturday - Chest/Shoulders/Biceps
Chest:
Lever Bench Press – 4 sets: 15, 12, 10, 10
Dumbbell Bench Press – 4 sets: 12, 10, 10, 8
Shoulders:
Seated Dumbbell Overhead Press – 3 sets: 10, 10, 8
Side Raises – 3 sets: 8, 8, 8
Biceps:
Standing Simultaneous Dumbbell Curl – 4 sets: 15, 12, 10, 10
Standing Simultaneous Dumbbell Hammer Curl – 4 sets: 12, 12, 10, 8-10

 

[MsBeverlyHills]

wow!! what a mess. seriously, you dont want to work major muscle groups like back & legs on the same day. If you want to do a 4-day split try something like this-

Day 1 & 3 - Legs/Arms - squats, lunges, sldls, calves, concentration curls, incline curls, skullcrushers, weighted dips.

Day 2 & 4 - Chest/ Back/ Shoulders - Flat bench, incline DB press, DB flyes, one-arm rows, wide-grip pullups, OHPs, side lateral raises, uprighrt rows.

btw- Take out all the machine/ cable work & use free weights!

 

[YoungIntricateMuscle]

Thanks for the help.

I changed it to this. Hope it's better. Like I said there are only dumbbells and machines, no barbells. Also, I do only 20 slow pushups everyday before I workout and sometimes in the morning. Is that a bad thing? Thanks for any help.

Sunday – Legs/Shoulders
Shoulders:
Shoulder Shrug – 3 sets: 10, 10, 10
Seated Dumbbell Overhead Press – 3 sets: 10, 10, 8
Side Raises – 3 sets: 8, 8, 8
Dumbbell Upright Row – 3 sets: 10, 10, 8
Legs:
Quads Dumbbells Squats – 4 sets: 8, 8, 8, 6
Quads machine Leg Extension – 3 sets 10, 8, 8, 8
Hams Dumbbells Straight back and legs Deadlifts – 4 sets 10, 10, 8, 8
Hams machine Leg Curls – 3 sets 8, 8, 6

Monday – Abs/REST
4 sets of 20 crunches

Tuesday - Chest/Back
Back:
One hand bent-over row – 4 sets: 10, 8, 8, 8
Lat Pull Down – 4 sets: 10, 8, 8, 8
Chest:
Dumbbell Bench Press – 4 sets: 12, 10, 10, 8
Dumbbell Fly (Palms face to cheeks) – 4 sets: 12, 10, 10, and 10
Lever Bench Press – 4 sets: 15, 12, 10, 10

Wednesday – Abs/REST
4 sets of 20 crunches

Thursday - Biceps/Triceps
Biceps:
Standing Simultaneous Dumbbell Curl – 4 sets: 15, 12, 10, 10
Seated Alternating Dumbbell Curl – 4 sets: 10, 8, 8, 6-8
Simultaneous Dumbbell Hammer Curl – 4 sets: 12, 12, 10, 8-10
Triceps:
Lying Dumbbells extension – 3 sets: 8, 8, 8
Seated Dumbbell extension – 3 sets: 8, 8, 8
One Arm Dumbbell extension – 3 sets: 8, 8


Friday – Abs/calves/forearms
Calves:
Dumbbell calve rises on step – 4 sets – 15, 15, 15

Forearms:
Palms down Flexion: 3 sets – 15, 12, 10
Palms up Flexion: 3 sets – 15, 12 , 10

Abs:
4 sets of 20 crunches

Saturday - Abs/REST
4 sets of 20 crunches

 

[blut wump]

My first suggestion would be to find another gym. You're not going to get the most from your efforts without a barbell available to you.

Secondly, concentrate much, much more on the compound movements like squats, bench, pulling and overhead pressing. Once a week for bodyparts also isn't optimal for you. Try to work everything at least twice. You could even be doing three full-body workouts a week with just two sets in the 6-8 range per bodypart at that stage in your lifting and find yourself growing as fast as you can eat.

You could also take a look at the single-factor program in the madcow 5x5 thread
http://www.elitefitness.com/forum/showthread.php?t=375215
but you'll definitely need access to a barbell to do that program.

Change gyms or at least have a word with the gym manager to see whether they can help.

 

[Illuminati]

you only did a routine for 3 weeks, of course you're not going to see much noticible gains.
you're only 15. my advice would be to cut back on the amount of volume, and eat. some one in the early stages of getting in the gym, does not need some intricate workout. especially at your age. the thing you need to the most is to eat.

 

[YoungIntricateMuscle]

Thanks for the advice....The problem with me eating alot without working out to aim for mass is that i just get fat at the stomach and form belly....my body itself doesn't expand or get bigger that's why i need to weight lift and increase my weight in mostly muscle mass.

 

[blut wump]

You need the working out to stimulate the muscle growth but at your age and relative inexperience at lifting you should be able to grow significantly. Just don't get caught in the idea of only working out your bodyparts once a week. When I started I was doing whole body workouts three times a week for two sets of one or two exercises for each bodypart. A workout along those lines could see you happily for three or four months before you'd need anything more advanced.

If you're a bit on the heavy side then try using the exercise bike to burn calories off or try brisk walking for a half hour or so every day. Any decent cardio can help to burn off any excess that'd tend to turn into belly.

 

[Illuminati]

Thanks for the advice....The problem with me eating alot without working out to aim for mass is that i just get fat at the stomach and form belly....my body itself doesn't expand or get bigger that's why i need to weight lift and increase my weight in mostly muscle mass.

what kind of things do you eat on a daily basis?

 

[YoungIntricateMuscle]

Well, before i was eating all kinds of food. Mostly deli turkey breast, lamb, steak, veal, meatballs. When I started weightlifting I changed my diet completely.

At 7:00 am I eat cereal with a serving of myoplex and a cup of OJ.

In school at 10:00 am I eat an egg and sausage sandwich with 2 cartons of .5% fat milk (i think that 2 cartons equal two glasses which equals 16 grams of protein) at then at 1:00pm a chicken patty with another 2 cartons of milk.

When I don't have tennis, which ends at 6:00 pm, at 4:00 pm I eat either eggs with a lot of cheese, a protein bar, or protein shake. Then at 7:00 pm I eat either boiled chicken breast or oven salmon with large baked potato and salad with lots of different vegetables and sometimes with mushrooms. At 10:00 pm I take Myoplex again with a cup of OJ. 11:00 pm go to bed.

Basically, I eat 5 times a day with tennis, 6 without.