Starting a new routine, yay

[Trick Nasty]

Whooohoo! The YMCA finished its renovations so the new fitness center is open. I am 15 years old, 16 in a few months, about 150 pounds, and six feet even. This is the routine I came up with.

Bench Press: 8x3
Pull Ups: 6x3
Squats: 6x3
Military Lift: 8x3
Bicep Curls: 8x3
Dips: Until failue, usually 15 - 20

I plan on doing this three days a week every other workout day switching squats for deadlifts.

I have a question about ab work.. The gym has a machine where you lock your arms straight and push a weight forward while you do your sit ups. I'm not sure if I should use this or do regular sit ups with dumbells. What do you think?

Hows it look? What would you do change in the workout, if anything?

[TheMachine]

Whooohoo! The YMCA finished its renovations so the new fitness center is open. I am 15 years old, 16 in a few months, about 150 pounds, and six feet even. This is the routine I came up with.

Bench Press: 8x3
Pull Ups: 6x3
Squats: 6x3
Military Lift: 8x3
Bicep Curls: 8x3
Dips: Until failue, usually 15 - 20

I plan on doing this three days a week every other workout day switching squats for deadlifts.

I have a question about ab work.. The gym has a machine where you lock your arms straight and push a weight forward while you do your sit ups. I'm not sure if I should use this or do regular sit ups with dumbells. What do you think?

Hows it look? What you do change, if anything?


1. read the sticky first. You need deadlifts and rows. If you are doing the basic compound exercises, you'll get enough ab work as they do a lot of stabilizing in the heavy lifting.

[Trick Nasty]

I have deadlifts. I was told by some people on here that doing deadlifts and squats on the same day won't help as much as spliting them up. I'll add rows.

[pablo147]

ditch the curls and do chin ups (weighted if you can). instead of doing dips till failure, add some weight and work in sets. of course, this could be going against your goals (if you have any).

[cxw]

This is not a bad program. Quit the curls.

You only have squats or deadlifts for your lower body. I'd consider adding in some assistance work such as lunges, step-ups, overheads squats etc.

Also, if you can get to 15 dips, then as someone said, weight them.

[iamraisen]

I personally prefer the following approach rather than doing all exercises in each session. For example:

Day 1
Barbell Squat
Barbell Bench Press
DB Row

Day 2
Barbell Deadlift
Standing Military Press
Dips

Day 3
Power Clean
Chins/pulls
Curls

However its completely up to you.

[Trick Nasty]

Whats a DB Row? Dumb bell?

[pablo147]

dumb bell rows

http://exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

[iamraisen]

Whats a DB Row? Dumb bell?

yeah sorry, as pablo said. dumbell. sloppy sloppy typing :bang:

[Trick Nasty]

No worries. I figured it out. :)

[Trick Nasty]

First off, I'm not just editing my last post because this is an older less active thread and no one would see it.

I wanted to know, when should start adding weight to my pull ups and dips?

[CosmicFish]

First off, I'm not just editing my last post because this is an older less active thread and no one would see it.

I wanted to know, when should start adding weight to my pull ups and dips?
I'm doing 5X5, and I add 1¼ Kg (the smallest increment) each time I manage to do all 5X5 in good form. If I don't manage all of them I stick with the same weight next time. It works very well for me.

If you can do 6X3 pullups at bodyweight, with no problems, then I'd say you should start adding weight already. And if you can manage 15-20 dips then you should have added weight some time ago. :D

[Trick Nasty]

Oh, i actually changed my pull up routine.

I do 5 regular grip, 5 closed, 5 chin up, then like 2 or 3 wide.

I changed dips to 3 sets of 8, as well.