carebear47
New member
Hello guys, my names Wyatt, im 15 and throughout lockdown i have finally found rhe motivation to take some steps for myself. Just sunday, i created a weekly 5 day split routine. Forgive me if i dont seem knowledgeable much havent researched this stuff a ton. Basically, i wanted to show you guys my routine and was wondering if it alright, too much, too little, or anything really . Andy suggestions are much appreciated, such as weight recommendations etc. Thank you guys!
Here it is!
Monday - Chest/Triceps
Dumbell Bench Press, 4 Sets of 10
Dumbell Flys, 4 Sets of 10
Tricep Kickbacks, 4 Sets of 8 (each side)
One Arm Dumbell Extension, 4 Sets of 8
Lying Tricep Extensions, 4 Sets of 10
Tuesday - Back/Biceps
Barbell Row, 3 Sets of 12
One Arm Dumbell Row, 3 Sets of 10
Deadlift, 3 Sets of 10
Dumbell Shrugs, 3 Sets of 10
Pull Up, 4 Sets of 6
Wednesday - Rest Day
Thursday - Shoulders/Triceps
Dumbell Shoulder Press, 3 Sets of 10
Rear Barbell Shrug, 3 Sets of 12
Lateral Raise, 3 Sets of 10
Seated Dumbell Kickback, 3 Sets of 10
Lying Tricep Extensions, 3 Sets of 8
Friday - Legs/Abs
Dumbell Squat, 3 Sets of 8
Dumbell Lunge, 3 Sets of 8
Flutter Kicks, 4 Sets of 18
Plank, 4 Sets of 40 Seconds
Crunch, 4 Sets of 10
Saturday - Rest Day
Sunday - Cardio/Abs
Mountain Climbers, 4 Sets of 10
Leg Raises, 4 Sets of 10
Bicycle Crunch, 4 Sets of 8
Jumping Jacks, 5 Sets of 20
10 Minute Run
Here it is!
Monday - Chest/Triceps
Dumbell Bench Press, 4 Sets of 10
Dumbell Flys, 4 Sets of 10
Tricep Kickbacks, 4 Sets of 8 (each side)
One Arm Dumbell Extension, 4 Sets of 8
Lying Tricep Extensions, 4 Sets of 10
Tuesday - Back/Biceps
Barbell Row, 3 Sets of 12
One Arm Dumbell Row, 3 Sets of 10
Deadlift, 3 Sets of 10
Dumbell Shrugs, 3 Sets of 10
Pull Up, 4 Sets of 6
Wednesday - Rest Day
Thursday - Shoulders/Triceps
Dumbell Shoulder Press, 3 Sets of 10
Rear Barbell Shrug, 3 Sets of 12
Lateral Raise, 3 Sets of 10
Seated Dumbell Kickback, 3 Sets of 10
Lying Tricep Extensions, 3 Sets of 8
Friday - Legs/Abs
Dumbell Squat, 3 Sets of 8
Dumbell Lunge, 3 Sets of 8
Flutter Kicks, 4 Sets of 18
Plank, 4 Sets of 40 Seconds
Crunch, 4 Sets of 10
Saturday - Rest Day
Sunday - Cardio/Abs
Mountain Climbers, 4 Sets of 10
Leg Raises, 4 Sets of 10
Bicycle Crunch, 4 Sets of 8
Jumping Jacks, 5 Sets of 20
10 Minute Run