Leo23

Hi!I'm 16 years old, height 1.74 weight 72kg.I started to lift weights a year ago.
goal:mass building


Workout 1
Barbell Incline Bench Press
Dumbbell Bench Press
Dumbbell Shoulder Press
Bent Row
dumbbell french presses

Workout 2
squat
deadlifts
pull up
One Arm Row
Dumbbell Biceps Curls



2 set warm up 8-12 reps
3 set 8-12 reps

Easterling

Umm are you working out 2 times a week?

I need to see your nutrition.

And your workout schedule:

Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:

example:
Monday: chest/tris
Tuesday: back/bis
Wednesday: shoulders/abs/obliques
Thursday: legs
Friday: chest/trist
Saturday: back/bis
Sunday: (REST DAY)

Leo23

Umm are you working out 2 times a week?yes because I don't have so much leisure time.

Monday:
Tuesday:workout 1
Wednesday:
Thursday:workout 2
Friday:
Saturday:
Sunday:

1) oats, milk, a tablespoon honey, 2% a yogurt, a banana and an apple or other fruit

2) a whole-grain toast with boiled chicken breast, nuts or a black organic chocolate

3) basmati rice / peas / boiled potatoes / pasta / lentils / beans / GREEN BEANS sardines / Mackerel / musky / / chicken breast, a tablespoon cod liver oil

4)post wor potatoes or rice with yellowfin tuna, 100 grams yogurt, olive oil, salad and 2 slices of brown bread with honey or 2 meals 1 meal drink Bled oats, honey, pollen, cinnamon. , and after an hour k 2 fat / protein / vegetables (usually tuna, eggs and other k then I will have 6 meals)

5) omeleττ with vegetables, onions, carrots, peppers, mushrooms (sometimes) and 4-6 Whole eggs

Easterling

If your gonna hope to bulk up the right way, you have to at least try and workout 3 times a week.

Put aside the video games.

Easterling

Also read this: Reasons Why You Should Only Work Out 2-3 Times a Week

Workout at least 3 times a week.

The reason I workout 5-6 times a week is because I want to gain mass and develop function (aka neuro adaptability).

"It is easy to under eat than it is to overtrain"- strawser (one of the moderators here) said that.

So put an effort into it. Looks like your nutrition is ok.

Your workout, not so ok.
How about your sleep? Get at least 8 hours of it.

If you want to be successful, prioritize your nutrition, sleep, and workout.

Malley

I wouldnt do a bodypart split if 2-3 days are what your looking at. I would suggest something like this:

Workout 1
Squat
Pullups
Bench
Standing OH Press

Workout 2
Deadlift Variant
Db Row
Incline Press
Scap Raises

Workout 3
Lunges
Pulldowns
Pushups
Side Raises

Periodzation
Weeks 1-3:3x10-12 reps. Tempo:3/1/x. Rest 60 secs between sets
Weeks 4-6:3x6-8 reps. Tempo:2/1/x. Rest 90 secs between sets
Weeks 7-9:4x6 reps. Tempo:Controlled. Full Recovery
Week 10 deload.

Id do core 2 days a week. Maybe Monday and Friday or something following your workouts.

Monday-Workout A
Tuesday-Off
Wednesday-Workout B
Thursday-Off
Friday-WOrkout C
Saturday and Sunday-Off

Leo23

I don't play video games.I don't have so much time because of the school.