M
meathead23
Guest
hey im 16 almost 17 been training since about 13. i am 180cm tall and weigh 80-82 kgs all natural. im considered an ectomorph however i have drastically put on alot of size naturally through hard training, eating etc. Take this whole bodybuilding thing very seriously it's kind of my life lol. Looking to compete in a couple years maybe age 19. My training looks like this:
Monday: off
Tuesday: biceps + triceps
Barbell curl 4 x 6-10
Alt. DB curls 4 x 8-12
Preacher curls 4 x 8-12
Cable curls 4 x 8-12
Cable pushdowns 4 x 8-12
Dips 4 x 12
Overhead DB extensions 4 x 8-12
Close grip bench 4 x 8-12
Wednesday: off
Thursday: back
Lat pulldown 4-5 x 6-12
Straight arm pulldown 4 x 8-12
Bent over rows 4 x 8-12
Seated row or one arm DB row 4 x 8-12
Deadlifts 4 x 8-12
Hyperextensions 3 x 12-20
Friday: legs
Leg extensions 2 x 20 (warm up)
Squats 4-6 x 6-12 (work up to around 3 20s each side, one of my fav excercises).
Leg press 3 x 8-12
Stiff legged deadlifts 4 x 8-12
Smith machine split squats 4 x 12-20 (just to finish them off lol).
Saturday: chest (i consider chest my weak point).
Incline DB press 4 x 6-12 (work up to 32.5s for 6-8)
Flat barbell press 4 x 6-10
Smith machine decline press 4 x 8-12
Incline flies 4 x 10-12
DB pullovers 3 x 8-12
Cable crossovers 2 x 12
Sunday: shoulders
DB shoulder press 4 x 6-12 (work up to 30s)
Seated side raises 4 x 10-12
One arm side cable raises 3 x 8-12
Some form of front raise whether itd be with a barbell or DBs standing or seated 3 x 10-12
Rear delt cable rows 3-4 x 10-12
Rear delt DB rows 2 x 10-12
I should make calf training more consistent so dont really need to post what i do for calves yet. I currently take a whey protein and also a creatine monohydrate with some sugary drink pre workout. just got given a tub of nutrabolics anabolic window will be giving it a go. Basically im looking to put on roughly 5-6 kilos and maintain my cuts. The whole roid thing has been fucking with my mind for a while now but i think ill wait for a little bit. Advice would be much appreciated on what areas i can possibly improve on. im looking to majorly increase my bench press but cant seem to do so. open to all suggestions. thanks. basically once i finish school at the end of this year, bodybuilding will be sole focus.
Monday: off
Tuesday: biceps + triceps
Barbell curl 4 x 6-10
Alt. DB curls 4 x 8-12
Preacher curls 4 x 8-12
Cable curls 4 x 8-12
Cable pushdowns 4 x 8-12
Dips 4 x 12
Overhead DB extensions 4 x 8-12
Close grip bench 4 x 8-12
Wednesday: off
Thursday: back
Lat pulldown 4-5 x 6-12
Straight arm pulldown 4 x 8-12
Bent over rows 4 x 8-12
Seated row or one arm DB row 4 x 8-12
Deadlifts 4 x 8-12
Hyperextensions 3 x 12-20
Friday: legs
Leg extensions 2 x 20 (warm up)
Squats 4-6 x 6-12 (work up to around 3 20s each side, one of my fav excercises).
Leg press 3 x 8-12
Stiff legged deadlifts 4 x 8-12
Smith machine split squats 4 x 12-20 (just to finish them off lol).
Saturday: chest (i consider chest my weak point).
Incline DB press 4 x 6-12 (work up to 32.5s for 6-8)
Flat barbell press 4 x 6-10
Smith machine decline press 4 x 8-12
Incline flies 4 x 10-12
DB pullovers 3 x 8-12
Cable crossovers 2 x 12
Sunday: shoulders
DB shoulder press 4 x 6-12 (work up to 30s)
Seated side raises 4 x 10-12
One arm side cable raises 3 x 8-12
Some form of front raise whether itd be with a barbell or DBs standing or seated 3 x 10-12
Rear delt cable rows 3-4 x 10-12
Rear delt DB rows 2 x 10-12
I should make calf training more consistent so dont really need to post what i do for calves yet. I currently take a whey protein and also a creatine monohydrate with some sugary drink pre workout. just got given a tub of nutrabolics anabolic window will be giving it a go. Basically im looking to put on roughly 5-6 kilos and maintain my cuts. The whole roid thing has been fucking with my mind for a while now but i think ill wait for a little bit. Advice would be much appreciated on what areas i can possibly improve on. im looking to majorly increase my bench press but cant seem to do so. open to all suggestions. thanks. basically once i finish school at the end of this year, bodybuilding will be sole focus.
