Topic: Strength Routine

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Posted at October 27, 2014, 4:05 pm:

Age: 16
Height: 5'10''
Weight: ~160
Body Fat: ~10%

I'm not on a diet, but I eat healthy and drink a protein shake and take creatine after workouts.

I've lifted weights for almost two years (although I've taken breaks within that time). I've been doing a split routine for months, chest/triceps on day 1, legs on day 2, back/biceps on day 3, and then often resting on day 4. I do 3 sets of all the excersises, 10 reps, then 8, then 6 with weight increasing by 5 pounds.

Day 1:
Bench press
Incline bench
Dips
Lateral dumbell raises
Front dumbell raises
Skull crushers

Day 2:
Squats
Leg extenssions
Leg curls
Wide calf-raises
Narrow calf-raises
Donkey calf-raises

Day 3:
Straight-arm cable pushdowns
Narrow grip cable pulldowns
Bent over barbell rows
Dumbell shrugs
Deadlifts
Preacher curls
Dumbell Curls

It's time for a new routine, and I'd like a powerlifting type routine for building strength and getting my maxes up. When people ask how much I can bench (200 lbs.), they seem to think I should be doing more, as if I look stronger than I am. So I want to do a lower rep routine ideal for getting that max up. Any suggestions for proven routines that will help me out?

Original of the message was taken from http://forum.bodybuilding.com/

Replies:

Youre 5"10 160 200 lbs is pretty good.

Does that mean 5 sets of 5 reps/ 3 sets of 3 reps? And could I just st...

Here is a link to the intermediate version of 5x5.

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