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hey everybody...im kind of new to lifting...im going to be a senior in high school but i lifted for about 4 months during my freshman year because i was in football...
so since its summer i decided to start working out again and i go to LA fitness in southern ca where i live...ANYWAYS, i was wondering if anyone could improve my routine for my workout..here it is:
i go 3-4 days a week
1 day: chest/triceps - i do 3 sets of flat bench and then 3 sets of inclined bench and then 3 sets of freeweight bench with dumbells...and then i do a few tricep exercises like the 1 you put a dumbell behind your head and lift it up (sorry i forgot the name) and the 1 where you use a bar and stretch out your arms...my chest and triceps are really weak...i weigh 175 lbs and am 16 and 6 ft tall and i have huge shoulders and just a nice upper body...so i dont know why i can only bench like 100 lbs or so doing a few reps...my friend i lift with is experienced but he is like 5'6, 130 lbs, n same age and he benches like 150...i dont get it
i lift alot of weight on biceps/back/legs/shoulders i just dont know why my chest is so weak
day 2: biceps/back - i do 3 sets of curling with a bar standing and then i do 3 sets of curls sitting down with dumbells and then i work upper bicep with bar lifting the other way. for back i do lat pulls and the machine you dip over to work out your lower back (forgot name).
day 3: legs/shoulders - i do 3 sets of leg presses then 3 sets of squats then 3 sets of calf raises. then for shoulders i do 3 sets of shoulder presses...then 3 sets of using the dumbells to work out shoulder (dont know the name) then i do those things that look like hitler salutes to finish off the shoulders with dumbells
oh and i do abs everyday i go to the gym so usually i do everyday im there about 60 situps...3 sets of 20....and then a final set of 25 crunches to make them burn...and then i do the machine to work on my obliques and thats pretty much it
so i was just wondering...is there anything wrong with my workout? since i am pretty new i am sure there are some imperfections
- and also...is there any way to dramatically increase the weight i can do on my chest and tris WITHOUT taking dangerous supplements or injuring myself? so feel free to add any exercises to my routine you think would make it even better (as long as u explain in detail how to do it because i probably wouldn't know what it was by its name).
Thank you so much in advance for your help
so since its summer i decided to start working out again and i go to LA fitness in southern ca where i live...ANYWAYS, i was wondering if anyone could improve my routine for my workout..here it is:
i go 3-4 days a week
1 day: chest/triceps - i do 3 sets of flat bench and then 3 sets of inclined bench and then 3 sets of freeweight bench with dumbells...and then i do a few tricep exercises like the 1 you put a dumbell behind your head and lift it up (sorry i forgot the name) and the 1 where you use a bar and stretch out your arms...my chest and triceps are really weak...i weigh 175 lbs and am 16 and 6 ft tall and i have huge shoulders and just a nice upper body...so i dont know why i can only bench like 100 lbs or so doing a few reps...my friend i lift with is experienced but he is like 5'6, 130 lbs, n same age and he benches like 150...i dont get it
i lift alot of weight on biceps/back/legs/shoulders i just dont know why my chest is so weakday 2: biceps/back - i do 3 sets of curling with a bar standing and then i do 3 sets of curls sitting down with dumbells and then i work upper bicep with bar lifting the other way. for back i do lat pulls and the machine you dip over to work out your lower back (forgot name).
day 3: legs/shoulders - i do 3 sets of leg presses then 3 sets of squats then 3 sets of calf raises. then for shoulders i do 3 sets of shoulder presses...then 3 sets of using the dumbells to work out shoulder (dont know the name) then i do those things that look like hitler salutes to finish off the shoulders with dumbells
oh and i do abs everyday i go to the gym so usually i do everyday im there about 60 situps...3 sets of 20....and then a final set of 25 crunches to make them burn...and then i do the machine to work on my obliques and thats pretty much it
so i was just wondering...is there anything wrong with my workout? since i am pretty new i am sure there are some imperfections
- and also...is there any way to dramatically increase the weight i can do on my chest and tris WITHOUT taking dangerous supplements or injuring myself? so feel free to add any exercises to my routine you think would make it even better (as long as u explain in detail how to do it because i probably wouldn't know what it was by its name).Thank you so much in advance for your help
