B3ast
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I have been lifting for about 8-9 months.
I am 15 years old, 170lbs, and natural
Current numbers:
Bench:235lb
Squat:285lb
Deadlift:350lb (i do it once or less a month-will start doing more consistently)
Goals (by Jan 6th):
Bench:240-250
Squat:315
Deadlift:400
Current Routine:
Day 1 : Chest/Arms
-Incline Barbell Bench 3x6-8
-Incline Dumbbell Bench 3x8-10
-Flat Barbell Bench 3x6-8
-Flat Dumbbell Flye 3x8-10
-Barbell Curl 3x6-8 / Lying French Press 3x6-8
-Incline Dumbbell Curl 3x8-10 / Tricep Pushdown 3x8-10
-Preacher Curl 3x8-10 / Overhead Extension 3x8-10
Workout Duration : Approximately 45-60 minutes
Day 2 : Legs/Calves
-Front Squats 3x6-8
-Leg Press 3x8-10
-Leg Extension / Leg Curl 3x8-10
-Romanian Deadlift 3x6-8
-Calf Press 3x10-20
-Standing Calf Raise 3x20
-Seated Calf Raise 3x6-10
Workout Duration : Approximately 40-50 minutes
Day 3 : Back/Delts
-Barbell Row 3x6-8
-Weighted Pullup 3x8-10
-Cable Row 3x8-10
-TBAR Row 3x8-10 (Dumbbell Row if heavy enough DB's)
-Military Press 3x6-8
-Upright Row 3x8-10
-Side/Rear Lateral 3x8-10
*Face Pulls performed @ end for shoulder health
Workout Duration : 45-60 minutes
Rest time: 1minute,30seconds - 2 minutes for the Power Movements on each body part; ie:
Incline Barbell,Front Squats,Barbell Row,Barbell Curl,Lying French Press,Military Press,etc.
Rest time: 45 seconds - 1 minute for the Isolation & Hypertrophy Movements on each body part;ie :
Incline Dumbbell Curl, Dumbbell Flye, Cable Row, Tricep Pushdown, etc.
Current Supplements:
Creatine
Whey Protien
Fish Oils
Multi Vitamins
Current Caloric Intake: 2800Cals
If you would like anything else posted, let me know! Here is my latest benching video,
Youtube: i9PqGyu_bNE (add youtube.com/ ) to watch as i can not post links yet!
(could have hit 10 with a spotter)
I am 15 years old, 170lbs, and natural
Current numbers:
Bench:235lb
Squat:285lb
Deadlift:350lb (i do it once or less a month-will start doing more consistently)
Goals (by Jan 6th):
Bench:240-250
Squat:315
Deadlift:400
Current Routine:
Day 1 : Chest/Arms
-Incline Barbell Bench 3x6-8
-Incline Dumbbell Bench 3x8-10
-Flat Barbell Bench 3x6-8
-Flat Dumbbell Flye 3x8-10
-Barbell Curl 3x6-8 / Lying French Press 3x6-8
-Incline Dumbbell Curl 3x8-10 / Tricep Pushdown 3x8-10
-Preacher Curl 3x8-10 / Overhead Extension 3x8-10
Workout Duration : Approximately 45-60 minutes
Day 2 : Legs/Calves
-Front Squats 3x6-8
-Leg Press 3x8-10
-Leg Extension / Leg Curl 3x8-10
-Romanian Deadlift 3x6-8
-Calf Press 3x10-20
-Standing Calf Raise 3x20
-Seated Calf Raise 3x6-10
Workout Duration : Approximately 40-50 minutes
Day 3 : Back/Delts
-Barbell Row 3x6-8
-Weighted Pullup 3x8-10
-Cable Row 3x8-10
-TBAR Row 3x8-10 (Dumbbell Row if heavy enough DB's)
-Military Press 3x6-8
-Upright Row 3x8-10
-Side/Rear Lateral 3x8-10
*Face Pulls performed @ end for shoulder health
Workout Duration : 45-60 minutes
Rest time: 1minute,30seconds - 2 minutes for the Power Movements on each body part; ie:
Incline Barbell,Front Squats,Barbell Row,Barbell Curl,Lying French Press,Military Press,etc.
Rest time: 45 seconds - 1 minute for the Isolation & Hypertrophy Movements on each body part;ie :
Incline Dumbbell Curl, Dumbbell Flye, Cable Row, Tricep Pushdown, etc.
Current Supplements:
Creatine
Whey Protien
Fish Oils
Multi Vitamins
Current Caloric Intake: 2800Cals
If you would like anything else posted, let me know! Here is my latest benching video,
Youtube: i9PqGyu_bNE (add youtube.com/ ) to watch as i can not post links yet!
(could have hit 10 with a spotter)