18 yr old Workout help

[Kinnish]

Hi, I'm 18--- 6'---164--aprox. 9% BF (no 6 pack yet )...I've been lifting for HS football/baseball for 3 years and now that school/sports are over, I have dedicated the last couple months to lifting for myself....I have been following a sound diet (1+ grams of protein per lb., low carbs, 6 meals a day, etc.) and have been doing 4 workouts a week with a day of rest in between each: Chest/shoulders, Bi's/Tri's/Forearms, Back/Abs, and Legs/Calves/Abs...I do cardio (jogging/tennis/etc.) quite often and my goals are to get better definition, more muscle size, and increase my core's (especially bench)...

Since definition is one of my main goals, I have been using dumbbells for a while...Again, I REALLY want to improve my bench so I am considering doing a 5x5 bench routine twice a week...I know that large gains take time, and being 18, I have plenty of that...I just want to work hard AND notice gains (read:not looking for a quick fix)...my current chest workout is as follows:

Incline D-Bell (I do a set of 8-10 at 3 different incline levels--10 seconds in between each set... ie: It's like doing 24-30 reps)
2 warm up sets 30x8 and 40x6
3 work sets 50x8

Flat D-bell Press
1 warm up set 45x10
1 work set 55x8

then-TRIPLE SHOULDER SET

D-Bell Overheads
2 warm up sets 35x8 and 40x6
1 work sets 50x6-8

...10 seconds rest

leaning d-bell lat raise
1 work sets 20x10

...10 seconds rest

D-Bell front raise
1 work sets of 12x10

...then REPEAT tri-set 2 more times

D-bell Declines
1 warm up set 40x8
3 work sets 45x10-12

Pec Deck
65xFailure

That, like I said, is my chest/shoulders routine....my question is--can I do anything different or new to REALLY get my bench going up? Is a 5x5 routine for chest worth it? I created one using the joeskopec.com calculator...Is that any good?

Thank you so much in advance!

 

[PlatnumKowboy]

Well first things first the pec deck has got to go. Thats a waste of effort. Also if you want to increase you bench you need to bench so a barbell would be better over the dumbells. Thats just my opinion though.

 

[ffknight84]

6' 164 & 9% with no 6 pack...

either yuo have 0 muscle mass or you are a alot higher than 9. Start doing some weighted ab exercises 3x8. Your split looks fine, but start throwing in some barbells. Stick with the same incline, around 10-30 degrees is optimul i believe. Might want to try more sets less reps. Eat moer carbs, if youre trying to add size you need them.

dont do chest twice a week, if you go to 5x5 and do the right exercises yuo only need once a week.

as for supplements, if youre worried about carbs and gaining fat, get some glucorall-r ( spelling ). ALso try some creatine, you wont keep the "size" gains, but it will help a lot with strength and rebuilding. get some cheap GNC brand, 250 grams for 10 dollars.

chest routine: just working sets

incline BB 5x5
flat BB 2x8
flies DB 2x8 ( with a stretch at the bottom ) - using the right weight youre chest will be dead

shoulders

OHP BB 5x5
Front plate raise 2x8
reverse flies 2x8

again if the right weight is used at the right intensity, youll be sore as hell for the next 3 days =)

 

[louden_swain]

For best results, stick to bar movements and big eating. . .fet rid of fluff exercises. For chest, you should be performing:

workout 1:

Incline Barbell Presses
Parallel Dips

Workout 2:

Bench Presses
Incline Dumbbell Presses

Workout 3:

Incline Dumbbell Presses
Decline Barbell Presses

Keep the volume low so you can grow.

 

[revexrevex]

100% agreement with louden.

 

[Kinnish]

thanks so much so far! I am right around 9-10% because I had a personal trainer who did the measurements about 6 weeks ago....By no 6-pack I meant fully defined 6 pack....I have 2 good top packs, good obliques, so-so middle packs and not that great lower packs...I won't call it a 6-pack until everything is perfect unflexed....I have high standards

 

[Kinnish]

Louden-- how long should I stay with a particular workout? Doing each once a week seems like overkill...

Thanks!

 

[revexrevex]

kinnish: What i do now is work chest twice every 10 days. Each workout is a MAXIMUM of 2 sets. You HAVE to add weight to the bar, or increase the dumbell weight every time you workout by 5 lbs (which is the minimum). WIth this you will be able to concentrate all your energy into those 1 - 2 sets, instead of spreading it all out on the 7 chest movements that you have in your original workout.

 

[louden_swain]

Louden-- how long should I stay with a particular workout? Doing each once a week seems like overkill...

Thanks!

Here is a good routine to follow:

Day 1 - OFF
Day 2 - Chest and Arms
Day 3 - OFF
Day 4 - Legs, and Abs
Day 5 - OFF
Day 6 - Back and Delts
Day 7 - OFF

Chest and Arms -

1. Incline Barbell Presses 3 x 5-8
2. Parallel Dips - 3 x 5-8
3. French Presses - 3 x 8-10
4. Barbell Curls - 3 x 8-10
5. Behind The Back Wrist Curls - 3 x 12-15

Legs and Abs

1. Squats - 5 x 5-8
2. Leg Presses - 2 x 10-15
3. Leg Extensions - 2 x 12-15
4. Lying Leg Curls - 2 x 10-15
5. Standing Barbell Toe Raises - 3 x 10-50
+ ab work

Back and Delts

1. Deadlifts - 5 x 5-8
2. Barbell Rows - 2 x 5-8
3. Chins - 2 x failure
4. Seated Barbell Presses - 3 x 5-8
5. Barbell or Dumbbell Shrugs - 2 x 8-10

 

[louden_swain]

Also, you can substitute exercises each week. . here is a list of other exercises that you can use:

Legs

Lunges
box squats
Speed Squats

Back

Good Mornings
Hyperextensions
T-Bar Rows
Dumbbell Rows
Seated Pulley Rows
Wide Grip Pull-Downs
Reverse Grip Pull-Downs
Bench Rows

Chest

Bench Presses
Decline Barbell Presses
Dumbbell Presses (incline, flat, and decline)

Delts

Standing Push Presses
Up Right Rows
Seated or Standing Overhead Dumbbell Presses

Triceps

Close Grip Bench Presses
Rack Lockouts
Cable Press-Downs
Overhead Dumbbell Extensions (using two hands)

Biceps

Seated Dumbbell Curls
Preacher Curls
Incline Dumbbell Curls
Concentration Curls

Forearms

Hammer Curls
Reverse Barbell Curls
Reverse Barbell Wrist Curls
Cross Bench Wrist Curls

Calves

Seated Toe Raises
Donkey Toe Raises
Leg Press Toe Extensions

Abs

Crunches
Pulley Crunches
Reverse Crunches
Torso Twists

There are several other exercises, but the best option is stick to the basics to build a foundation.