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mass building of course... just turned 14 at the pathetic bodyweight of 135, dead 240, squat dunno just getting back into it but I can't wait... sick of having the body that only impresses girls... I'll try and post a pic sometime soon. anyways I'd appreciate any input on the following routine, leg and lower back work HAS to be limited because they're worked rather hard while fencing.
monday:
bench 5x5 (alternate with db bench)
bent over row 3 sets
overhead press 3 sets
stiff legged deads 3 sets
reverse bb curls (not wrist..) 3 sets
bb shrug 3 sets
reverse crunchies 5 sets
tues: fence, probably bike too
wed: off, maybe some neck work and some towel chins, also like to put in cuff work here.
thurs: same deal as tues
fri:
weighted dips 3 sets
isolation work for tris
isolation delt work.. jesus i hate thinking about doing isolation work but my side/rear delts need to get up to par.
chins 3 sets
set or two of curls
calf raises 3 sets
full squat 3 sets/alternate with deads. i have to put squats/deads at the end cause after i squat/dead i really don't have the energy or the mental capacity to do anything else.
set or two of leg extension
hanging leg raises/crunchies, weighted crunchies, some form of ab work.
wrist roller alternated with farmers walk, this goes at the beginning if I decide to do farmers walk because I like to put max effort into that exercise.
sat: off
sunday: off
eating like a horse lately, plan on keeping it up. I overtrain easy so a ton of work isn't good, but I'm looking for neglected bodyparts? too little/much volume in general? Is like 25lbs an attainable goal to add to my major lifts? Maybe 5lbs of bodyweight?
monday:
bench 5x5 (alternate with db bench)
bent over row 3 sets
overhead press 3 sets
stiff legged deads 3 sets
reverse bb curls (not wrist..) 3 sets
bb shrug 3 sets
reverse crunchies 5 sets
tues: fence, probably bike too
wed: off, maybe some neck work and some towel chins, also like to put in cuff work here.
thurs: same deal as tues
fri:
weighted dips 3 sets
isolation work for tris
isolation delt work.. jesus i hate thinking about doing isolation work but my side/rear delts need to get up to par.
chins 3 sets
set or two of curls
calf raises 3 sets
full squat 3 sets/alternate with deads. i have to put squats/deads at the end cause after i squat/dead i really don't have the energy or the mental capacity to do anything else.
set or two of leg extension
hanging leg raises/crunchies, weighted crunchies, some form of ab work.
wrist roller alternated with farmers walk, this goes at the beginning if I decide to do farmers walk because I like to put max effort into that exercise.
sat: off
sunday: off
eating like a horse lately, plan on keeping it up. I overtrain easy so a ton of work isn't good, but I'm looking for neglected bodyparts? too little/much volume in general? Is like 25lbs an attainable goal to add to my major lifts? Maybe 5lbs of bodyweight?
