which routine?

[SEVEN7TY2TWO]

which routine should i use or if u could critique one of them to make it better?

mon- biceps and triceps
hammer curls 2x8
barbell curls 2x8
pull up 2xfailure
close grip bench press 3x8
tricep extension over head 3x8
tate press 3x8

tue- shoulders
arm raises (SIDE) 3x8
cuban press 3x8
military press 3x8
rear delt flies 3x8

wed- back
Bent Over Rows 3x8
Wide Grip Pullups 3x8
One-Arm Dumbell Row 3x8
Deadlift 3x8

thur- chest
bench press 5x8
incline bench press 3x8
pull overs 3x8

Fri- quads and hams
leg extentions 3x8
hamstring curls 3x8
barbell deadlift stiff legged 3x8
squats 3x8


or....


Mon - Back/Bis
Bent Over Rows 3x8
Wide Grip Pullups 3x8
One-Arm Dumbell Row 3x8
Deadlift 3x8
hammer curls 2x8
barbell curls 2x8
pull up 2xfailure

Tues - Shoulders
arm raises (SIDE) 3x8
cuban press 3x8
military press 3x8
rear delt flies 3x8


Wed – Rest

Thrus - Legs
leg extentions 3x8
hamstring curls 3x8
barbell deadlift stiff legged 3x8
squats 3x8


Fri - Chest/Tris
bench press 5x8
incline bench press 3x8
pull overs 3x8
close grip bench press 3x8
tricep extension over head 3x8
tate press 3x8

[Canadian_Bacon]

72, it would help if you could post your goals, training age, and other such info.

[RipStone]

Yea, we need to know your info, but I can already tell you that the layout of split #2 looks better. Reason is traning 5 days like you have in split #1 isn't ideal. Also, in split #1 you train your biceps/triceps on one day and IMO that is not ideal cus biceps/triceps are both very small muscle groups and can be trained with bigger muscle groups like chest and biceps.

Here are some further suggestions about exercises seclection...

back/bis: start with deadlifts. you always want to start your workout with the exercise that involves the most work/energy.

shoulders: start with military press. you might wanna add some rotator cuff and trap work on this day too.

legs: again, start with squats.

chest/tris: instead of the pullovers I would add dips.

[CAchief]

ripstone, your the man, thanks for all your intelligent posts. I have learned a lot from just scanning your replies. We appreciate it!

[SEVEN7TY2TWO]

Mon - Back/Bis
Deadlift 3x8
Bent Over Rows 3x8
Wide Grip Pullups 3x8
One-Arm Dumbell Row 3x8
hammer curls 2x8
barbell curls 2x8
pull up 2xfailure

Tues - Shoulders
military press 3x8
arm raises (SIDE) 3x8
cuban press 3x8
rear delt flies 3x8


Wed – Rest

Thrus - Legs
squats 3x8
leg extentions 3x8
hamstring curls 3x8
barbell deadlift stiff legged 3x8


Fri - Chest/Tris
bench press 5x8
incline bench press 3x8
pull overs 3x8
close grip bench press 3x8
tricep extension over head 3x8
tate press 3x8


also someone told me that i should not have tri and chest on thesame day cuz they will interfere or something can u further explain

[SEVEN7TY2TWO]

oh yea and i forgot to answer your questions....
my goals are to gain muscle and get bigger. im 14 years old. im 5 ft 4inches . 100 pounds. 8% bf

[wtflestoppoules]

At 14 years old getting bigger (or at least trying to) is not really ideal. I suggest starting out by focusing on technique/form and using smaller weights. You can find much info on the internet about technique (like about anything else). If you're lucky enough, your school will have a physical education teacher who has a good background in the weightlifting, ask him to watch you and give you tips about your form (make sure he knows his stuff if you ask someone).

This would leave you with the best foundation one could ask for, and the best potential you could have for hypertrophy/strength development

[SEVEN7TY2TWO]

would this be over training...


Mon: chest
bench press 5x8
incline bench press 3x8
pull overs 3x8
incline fly’s 3x8
fly’s lying flat 3x8

Tue: back
Bent Over Rows 3x8
Wide Grip Pull-ups 3x8
One-Arm Dumbbell Row 3x8
Dead lift 3x8

Wed: shoulder/triceps
arm raises (SIDE) 3x8
cuban press 3x8
military press 3x8
rear delt flies 3x8
close grip bench press 3x8
tricep extension over head 3x8
tate press 3x8

Thur: legs
squats 3x8
leg extensions 3x8
hamstring curls 3x8
barbell dead lift stiff legged 3x8


Fri: biceps/forearms
hammer curls 3x8
barbell curls 3x8
pull up 3xfailure
concentration curls 3x8
palm up wrist curls 2x8
palm down wrist curls 2x8

[chris_f]

whether or not its over-training, its a poorly constructed routine (no offense, we've all made routines like that at one point in our lives).

I wouldn't try making my own at your age. I'd head over to the FAQ and pick one from there. However, if you insist on doing your own, here are some must read articles:

Alwyn Cosgrove Newsletter

and more importantly...

Body-part Training is Dead

[SEVEN7TY2TWO]

can u help me make it better?

[CAchief]

that body-part training is dead article is great. When that first came out, I modeled my workout after it. Just read the article, they pretty much lay everything out for you. I had great success out of the routine I made with it's guidelines.

[chris_f]

Originally posted by SEVEN7TY2TWO:
can u help me make it better?

yes i can...

Just read the article, they pretty much lay everything out for you.

that's how!

"Give a man a fish, and he eats for a day. Teach a man to fish, and he eats for a lifetime."

[RipStone]

Originally posted by CAchief:
ripstone, your the man, thanks for all your intelligent posts. I have learned a lot from just scanning your replies. We appreciate it!

Thanks for the kind words.

72- the other guys are right on. pick a pre-made routine and stick with it. a lot of guys on here feel that training you entire body 3 days a week or doing an upper/lower body split 4 days a week, is a much better way to train vs. doing body part splits. check out craig', CW's, and the westside routines.