Hardgainer help, Need to gain weight!?!
Question: Hardgainer help, Need to gain weight!.?
I'm 15, 135 pounds, definitely need some help on my workouts.
This is my current workout:
Mon: Back: 3 sets of 12 Bent Over Two-Dumbbell Row
Triceps: 3 sets of 8-12 Cable Tricep extension/Dips
Traps: 3 sets of 12 Dumbell Shrugs
Abs: 3 sets of 20 situps or knee lifts
Tues: Rest
Wed: Calves: 3 sets of 8 Squats
Quadriceps: 3 sets of 10 Dumbell Squat
Hamstrings: 3 sets of 10 Dumbell Lunges
Abs: (repeat)
Thurs: Rest
Fri: Biceps: 3 sets of 12 Dumbell Curls
Chest: 3 sets of 12 Dumbell Flyes/Butterly machines
Abs: (repeated)
Forearms: Wrist rolls, Wrist curls
Weekend: Rest
I use protein powder and I currently eat 4-5 times a day, usually high in protein and a bit of carbs. I think I need help on revising my schedule, I really need an effective workout schedule to gain the weight I desire. also what exercises should I do as well as sets and reps.? Thanks, I really appreciate it!!!Health Question & Answer
This is my current workout:
Mon: Back: 3 sets of 12 Bent Over Two-Dumbbell Row
Triceps: 3 sets of 8-12 Cable Tricep extension/Dips
Traps: 3 sets of 12 Dumbell Shrugs
Abs: 3 sets of 20 situps or knee lifts
Tues: Rest
Wed: Calves: 3 sets of 8 Squats
Quadriceps: 3 sets of 10 Dumbell Squat
Hamstrings: 3 sets of 10 Dumbell Lunges
Abs: (repeat)
Thurs: Rest
Fri: Biceps: 3 sets of 12 Dumbell Curls
Chest: 3 sets of 12 Dumbell Flyes/Butterly machines
Abs: (repeated)
Forearms: Wrist rolls, Wrist curls
Weekend: Rest
I use protein powder and I currently eat 4-5 times a day, usually high in protein and a bit of carbs. I think I need help on revising my schedule, I really need an effective workout schedule to gain the weight I desire. also what exercises should I do as well as sets and reps.? Thanks, I really appreciate it!!!Health Question & Answer
Answers:
Workout #1
EXERCISE
Bench Press - 6-10 Reps
Incline Barbell Press - 8 Reps
Decline Barbell Press - 8 Reps
Overhead Dunbbell Pull - 8 Reps
Dumbell Flys - 8 Reps
Cable Crossovers - 8-10 Reps
Workout #2
EXERCISE
Barbell Curls - 8-12 Reps
Dumbbell Hammer Curls - 8 Reps
Bent Bar Curls - 8 Reps
Alt. Dumbbell Curls - 8 Reps
Preacher Curls - 8 Reps
Concentration Curls - 8 Reps
Workout #3
EXERCISE
Straightbar Pressdowns - 8 Reps
Skull Crushers - 8 Reps
Overhead Dumbbell Estensions - 8 Reps
Rope Pressdown - 8 Reps
Reverse Grip Pressdown - 8 Reps
Dips - 8-10 Reps
Workout #4
EXERCISE
Squats - 6-10 Reps
Leg Press - 8 Reps
Roman Deadlifts - 8 Reps
Leg Extensions - 8 Reps
Leg Curls - 8 Reps
Calf Raises - 8 Reps
Workout #5
EXERCISE
Millitary Press - 6-8 Reps
Dumbbell Front Raises - 8 Reps
Lat Pulldowns - 8 Reps
Single Arm Rows - 8 Reps
Cable Rows - 8 Reps
Upright Rows/Shurgs (Superset) - 8 RepsHealth Question & Answer
EXERCISE
Bench Press - 6-10 Reps
Incline Barbell Press - 8 Reps
Decline Barbell Press - 8 Reps
Overhead Dunbbell Pull - 8 Reps
Dumbell Flys - 8 Reps
Cable Crossovers - 8-10 Reps
Workout #2
EXERCISE
Barbell Curls - 8-12 Reps
Dumbbell Hammer Curls - 8 Reps
Bent Bar Curls - 8 Reps
Alt. Dumbbell Curls - 8 Reps
Preacher Curls - 8 Reps
Concentration Curls - 8 Reps
Workout #3
EXERCISE
Straightbar Pressdowns - 8 Reps
Skull Crushers - 8 Reps
Overhead Dumbbell Estensions - 8 Reps
Rope Pressdown - 8 Reps
Reverse Grip Pressdown - 8 Reps
Dips - 8-10 Reps
Workout #4
EXERCISE
Squats - 6-10 Reps
Leg Press - 8 Reps
Roman Deadlifts - 8 Reps
Leg Extensions - 8 Reps
Leg Curls - 8 Reps
Calf Raises - 8 Reps
Workout #5
EXERCISE
Millitary Press - 6-8 Reps
Dumbbell Front Raises - 8 Reps
Lat Pulldowns - 8 Reps
Single Arm Rows - 8 Reps
Cable Rows - 8 Reps
Upright Rows/Shurgs (Superset) - 8 RepsHealth Question & Answer
your routine is fine you just need to add more reps. If you really want to gain weight eat more good carbs ie: fruits and most vegetables and whey protein powder if that isn't the kind you use now with a good age appropriate multi-vitamin.Health Question & Answer
THIS IS A VERY GOOD PROGRAM CONGRATULATION IF YOU CONTINUE IN THIS YOU WILL REALLY NOT NEEDING ANY EXTRA WORKOUT JUST WAIT IT OUTHealth Question & Answer
Eat lots of pizza and drink lots of beer.Health Question & Answer
thisll help:
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