monday- 4 working sets of squats (the bar) 3 sets iuncline leg press 3 sets standing leg curls
3 sets seated leg curls
calves soemtime but it pisses me off mostly because my feet slip and we dont even have standing calf raises machine.
wednesday- 3 sets standing EZ bar curls supersetted with 3 sets skull crushers
3 sets standing supinating DB curls (both curled at same time)
3 sets cable rope pushdowns
CORE:
3 sets crunches
3 sets leg thingys (lie on floor or bench, hands under butt, raises legs until perpendic to floor, lower)
3 sets side planks supresetted with the other side
3 sets planks
friday 4 working sets deads (THEY HURT ERGGHHHH DAMNIT)
4 sets bent over bb rows
3 sets DB shrugs
CORE:
3 sets crunches
3 sets leg thingys (lie on floor or bench, hands under butt, raises legs until perpendic to floor, lower)
3 sets side planks supresetted with the other side
3 sets planks
I'm not trying to be rude bud, just want you to give yourself a chance to grow.
Overall I just think it's simply a bad routine.
Like I said before, you need to be hitting each muscle group at least twice a week right now. Be creative, and figure out ways to lift even though your shoulder hurts.
The bottom line is that if you can't put the time in on the weights, because you are injured, then you need to wait until you heal before starting the bulk.
Copy of my previous post:
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In no way am I trying to be rude, but you have to overhaul that routine majorly to pack on any muscle IMO. It's no wonder that you didn't/aren't gaining with your current lifting schedule.
I'm sure the other guys will have better advice than me on what you should do. But at 15 I was doing a 3 day split and it worked wonders.
Something like:
Day A:
Bench (dumbell or barbell or EVEN a machine, w/e feels best for the shoulder) 3x8-10
Lat Pulls/Pull ups 3x8-10
Military/Shoulder Press (if you can't b/c of shoulder, so some dumbell lateral raises, etc) 3x8-10
Something for Bi's 2x8-10
Something for Tri's (maybe dips/skullcrushers/etc) 2x8-10
Day B:
Squats 3x8-10
Something for Hammstring 3x8-10
Calve raises 3x8-10
Abs - whatever you like
Day C - Either Start Over or take the day off then start over. You should probably take this day off.
IMO at 15 you have such short recovery time that you need to hit each muscle group 2-3 times a week. I gained 30lbs from 16-17 with that basic routine. Just eat alot.
Once you develop a good base of muscle to build off of you can tailor the routine to focus more heavily on one muscle group at a time. I think the routine I listed above would be great for the next 2-4 months, if not longer (until the gains start to taper off or you get really bored with it).
For now keep it simple, work out heavy, work out often, and eat a ton. You will grow. Creatine was GREAT for me at your age. Went from 150 to around 185 in about a year, and kept the sixer. Take advantage of the amazing recovery time that your 15 year old body will give you.
Oh yeh... and get at LEAST 8 hours of sleep a night.
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