Hi, My name is Paul I am currently attending high school. I'm 16 and have been training for the past 2 years. With this workout I have added in the main lifts of powerlifters such as deadlift, bench press and squats because these are the best for building mass.
Day one- Chest, back, abs
Bench press-5 sets x 5reps
Incline Dumbell press-3 sets, 8-10 reps
Decline bench press-3 sets, 8-10 reps
Peck Deck-4 sets, 8-10 reps
Deadlift- 5 sets x 5 reps
Lat Pull downs-3 sets, 6-10 reps
Pully rows-3 sets,6-10 reps
Sit ups-10, 15 ,20
Weighted crunches- 8, 8, 8
Leg raises-6, 8, 10
Day two-rest
Day three-Triceps, Legs
Close grip press-5 sets x 5 reps
Push downs straight bar-3 sets, 8-10 reps
kick backs-3 sets, 6-10 reps
Squats-5 sets, 5 reps
Leg Press-3 sets, 6-10 reps
Leg Extentions-3 sets,8-10 reps
Leg curls-2 sets,8-10 reps
Day four-rest
Day five-Biceps, calves, shoulder, abs
Standing barbell curls-5 sets, 5 reps
Sitting alt Dumbell curls-3 sets, 6-10 reps
Cable curls single hand-3 sets, 8-10 reps
Leg press calf raises-3 sets, 8-12 reps
Seated calf raises-3 sets, 8-10 reps
Standing calf raises-3 sets, 8-12 reps
Barbell Shoulder press-4 sets, 6-8 reps
Dumbell Should Press-4 sets, 6-10 reps
Side dumbell raises-3 sets, 8-12 reps
Shrugs-3 sets, 6-8 reps
Crunches-10, 15, 20
Sit ups-10, 12, 15
Leg raises-6, 8, 10, 12
Day six and seven: rest
Remember to get good sleep/rest,proper nutrition and plenty of protien. Hope this workout routine works for everyone.
- Paul
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Weight lifting exercises
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