It’s my workout plan good I’m 15 and I’m fairly skinny

[zeph.u]

Day 1 – V-Taper Heavy (Width Focus)

1. Wide Lat Pulldown – 4x8–12
2. Chest Supported Row – 3x8–12
3. Cable Lateral Raises – 4x12–15
4. Dumbbell Shoulder Press – 3x6–10
5. Face Pulls – 3x12–15
6. Hanging Knee Raises – 3x15

Day 2 – Lower Body (Simple Mass)

1. Barbell Squats or Hack Squat – 4x6–10
2. Romanian Deadlifts – 3x8–12
3. Leg Curl – 3x10–15
4. Leg Extensions – 3x12–15
5. Calf Raises – 4x12–20

Keep legs strong but not so big they overpower your upper body look.














Day 3 – V-Taper Pump (Lat Isolation + Delts)

1. Neutral Grip Lat Pulldown – 4x10–12
2. Straight Arm Pulldown – 3x12–15
3. Cable Lateral Raise Dropset (last set) – 4x12–15
4. Rear Delt Fly (Machine) – 3x12–15
5. Incline Dumbbell Press – 3x8–12
6. Planks – 3 sets

Day 4 – Lower Body (Glutes + Ham Focus)

1. Leg Press – 4x8–12
2. RDL or Hip Thrust – 3x8–12
3. Walking Lunges – 3x10 each leg
4. Seated Leg Curl – 3x12–15
5. Calves – 4x15–20

Day 5 – Upper Chest + Delts Focus

1. Incline Dumbbell Press – 4x6–10
2. Machine Shoulder Press – 3x8–12
3. Cable Lateral Raises – 4x12–15
4. Lat Pulldown (lighter, slow) – 3x12
5. Face Pulls – 3x15
6. Cable Crunch (light) – 3x15

Day 6 – Back + Arms (Detail Work)

1. Weighted Pulldown – 4x8–12
2. Seated Row – 3x10–12
3. Dumbbell Lateral Raises – 3x15
4. EZ Bar Curl – 3x8–12
5. Tricep Rope Pushdown – 3x10–15
6. Hammer Curls – 2x12

 

[yusufascend]

Its not horrible but not the best to be fair. As someone who literally was a stick and couldn’t curl 3kg dumbbells for 12 reps and can preacher curl 30kg after 6 months so i reckon i have a fair point in this. But basically obviously letting these out the way. First you don’t need a specific special exercise to get big you just need to pick something and get strong with it, aswell as you don’t need 3 different or alot if exercises. And to also note, you can’t actively “tone” or go “so it won’t get that big’ because you wont get big anyways. Once you know that you should be training hard thats the only way to genuinely grow muscle and has been proven. Go to failiure in sets for 2 sets failiure range being around 8-12. Failiure means until you cant lift it at all. Also, you have really back focused split unless your chest is overly developed and your arms you need to train each muscle group twice a week. Your doing good on back but slacking on chest and arms. A. split i reckon you do since you go gym often do ppl x UL so push pull leg day rest upper then lower and rest. Ill look into your workouts to give you some better ideas in next post

 

[yusufascend]

Your chest day could do with an improvement i reckon you do incline smith machine alot better and stable to go heavier on compared to dumbells. Also add a fly movement like pec deck. Your back exercises are great and same with shoulders. Now for triceps rope hammer curls are good if your doing them right but alot of people do wrong form and its difficult to go heavy on. I reckon you pick a straight bar or the v bar which has better emphasis in the media and lateral head. And for your long head add a single arm pushdown for that horse shoe tricep thats all you actually need for triceps. For biceps your doing good ez bar curls are good so are hammer curls i do rope hammer curls but its all about preference. Just try incorporate it into that push pull leg and upper lower split and trust me stay consistent and you’ll look great bro. with some healthy eating aswell and good sleep

 

[adrian2121]

4 sets bro are we serious

 

[oculus]

nigga just buy test atp

 

[geared_bideltcel]

Do a 2-3x frequency split instead of this and you’ll gain more

 

[unknownltn420]

4 sets of anything is overkill, keep it within 1-2 sets with a 8-12 failure rep range, also when I tell you be careful on overtraining, BE CAREFUL, I litteraly tore my rotator cuff from overtraining my shoulders trying to get a bigger frame. Im like 3 weeks into pt, don't recommend, just stick to basic workouts and get strong and youll look better, don't overcomplicate with sups either, creatine and any vitamin you might be deficient in is all you need, best regards and happy ascending