muscle gain please!

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Hi!I'm 16 years old, height 1.74 weight 72kg.I started to lift weights a year ago.
goal:mass building

Workout 1
Barbell Incline Bench Press
Dumbbell Bench Press
Dumbbell Shoulder Press
Bent Row
dumbbell french presses

Workout 2
pull up
One Arm Row
Dumbbell Biceps Curls

2 set warm up 8-12 reps
3 set 8-12 reps

I may use superset

any comment?  

26 Oct 2009 00:41
you need to break up your workouts... day 1 upper body, day 2 lower body... when you start to get the basic lifts down, squats, dadlifts etc break the work outs up even more.

ie day 1 chest tris, day 2 legs, day 3 rest, day 4 shoulders trps and so on and so on....

keep calories high... 5-6 meals a day plus shakes  

26 Oct 2009 19:29
this is a 2 day split.what about my exercises in workout 1 and 2?  

27 Oct 2009 14:14
Try the following:

Monday (arms):

Barbell biceps curls - 4 x 8
Inclined bench dumbbell supinated curls - 4 x 8
Preacher curls - 3 x 8

Lying barbell french press - 4 x 8
Cable pressdowns - 4 x 8
One arm behind the neck seated dumbbell extentions - 3 x 10

Wednesday (delts, traps, legs):

Military press - 4 x 8
Dumbbell lateral flyes - 3 x 10
Bent over dumbbell flyes - 3 x 10
Barbell shrugs - 4 x 15

Machine leg extentions - 5 x 10
Barbell squats - 4 x 8
Lying leg curls - 4 x 8
Stiff legged (or regular if stiff legged is too hard) deadlifts - 4 x 15
Standing calf machine or leg press machine calves - 5 x 20

Friday (chest, back)
Bench press - 4 x 8
Inclined bench dumbbell flyes - 4 x 10
Weighted dips - 4 x 8

Pull ups - 4 x max (bodyweight)
Shoulder width barbell rows - 4 x 8
T-bar rows or similar machine exercise - 4 x 8

When you work out for mass you need not spend a lot of time on your abs. Just do 3 sets on your off days

17 Nov 2009 23:51
lots of people havent mentioned that for MASS you need to eat MASSIVE.

the saying is, workout like a madman, eat like a horse, sleep like a baby.

your routine doesnt matter alot when you begin, worry about that later. focus on big exercises like bench, squat, dl, overhead press, dips, pullups, rows.

eat ALOT, try and eat 5000 calories per day for your size/weight, work out HARD and sleep ALOT.

good luck bro  

03 Dec 2009 06:02
if you can split your workouts into 3 or 4 days a week then you wil make better gains - you can do a bodypart split or a push/pull split or something similar. work each bodypart directly only once per week and like gurkoboy said eat loads  

06 Dec 2009 23:57
you should have a hard training everyday to discipline your body.., do crunches, heavy liftings. take supplements and vitamins, and energy bars to replace the energy that you lost during your workout.  

27 Mar 2010 06:38

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