I work out about 3 days a week. Every time I go I start off like this
Running for 2 miles about 15 minutes
Machine chest workout
Back workout
Shoulders/Triceps, incline
Biceps
Abs
Is there anything wrong with my workout? I do these 3 days a week and i try to change the mode of the workout after like a month, so instead of benching, i use machines for chest and switch after a month
{ 4 comments… read them below or add one }
are you training for football or just wanting to get bigger. either way, you should do cardio more han 15 min 3 times a week.
are you adding more weight every 4 weeks or adding more reps if not then thats your problem
Squating and other power lifts, on top of these.
This really depends on your age. From what I see your only training your upper body, should you be lifting for football you need to ad lower body, squats etc.
Your age may have something to do with why your not gaining the muscle mass your looking for, Proper diet is key to increase size and strengh do not over look this. Also remember you don’t gain size over night, muscle just doesn’t jump on you. It can take years.
I’d recommend that you break your routine down a little, pick two days to do your routine with high reps and light weight. Then on your third day go heavy and low reps. You have to break down the muscle so that it will basically grow. High reps will help give you the definition in the muscles more so than the heavy reps. Do not over train your muscle either, very common mistake, once your muscle is over trainied it won’t grow or becomes difficult to grow. Ex. calfs we walk every day so they are hard to train to grow larger, takes almost abuse to your calfs to get them to grow. Also add in the lower body work out, no need to be top heavy!, big arms and chest and little chicken legs!
Good Luck