My split & routine as a 14 year old future bodybuilder.

Summary

In this video, the creator shares their detailed workout split, breaking down their exercise routine for each day of the week. They describe their push, pull, and leg days, emphasizing the importance of proper form, progressive weight, and muscle failure. Monday focuses on chest and triceps, Tuesday is dedicated to legs, and Thursday centers around back and biceps. The creator provides personal insights into exercises like bench press, squats, lat pulldowns, and more, along with tips on choosing weights and reps. Overall, the key message is consistency, effort, and nutrition in achieving fitness goals.

Takeaways

• 😀 Consistent workout routine: The speaker follows a set split for different muscle groups throughout the week, which includes bench, triceps, shoulders, legs, and back exercises.
• 😀 Warm-up approach: Each exercise starts with a warm-up set to prepare the muscles for heavier sets, typically using lighter weights or lower repetitions.
• 😀 Focus on progressive overload: The speaker emphasizes increasing the weight over time while ensuring good form and staying within the 6 to 8 rep range.
• 😀 Push day details: Monday and Friday are dedicated to push exercises, including chest, triceps, and shoulders. Key exercises include bench press, tricep pushdowns, machine shoulder press, and dumbbell presses.
• 😀 Leg day structure: Tuesday and Saturday are leg days, with exercises like leg extensions, squats, hamstring curls, and leg press, focusing on 3 sets of 6-8 reps per exercise.
• 😀 Pull day focus: Thursday and Sunday are pull days, featuring lat pulldowns, dumbbell bicep curls, weighted pull-ups, shrugs, and machine rows, with a focus on back and biceps.
• 😀 Rest and recovery: Wednesday is a rest day, with the option for cardio or stretching if cutting, but generally focused on recovery.
• 😀 Form is crucial: The speaker stresses the importance of maintaining good form, especially during exercises like shrugs and weighted pull-ups to avoid injury.
• 😀 Personal adjustments: The speaker notes that the weight used in exercises will vary for everyone based on their strength levels, such as using 75 kg for bench press and 60 kg for squats.
• 😀 Nutrition and effort are key: The speaker reminds viewers that consistent effort, proper nutrition, adequate protein intake, and calories are essential for muscle growth and progress.

Q & A

What is the speaker's workout split?

The speaker follows a weekly split: Monday (push day focusing on chest, triceps, and shoulders), Tuesday (leg day), Wednesday (rest day or cardio/stretching if cutting), Thursday (pull day for back and biceps), Friday (repeat push day), Saturday (repeat leg day), and Sunday (repeat pull day).

How does the speaker structure their workouts for each exercise?

For each exercise, the speaker follows a structure of three sets with 6-8 reps. The first set is a warm-up, while the last two sets are performed to near failure, using a weight that allows them to do a maximum of 7-8 reps.

What are the speaker's preferences for training triceps?

The speaker prefers tricep pushdowns as a tricep exercise, as they dislike overhead movements, even though they still do them for tricep growth. They use 35 kg for tricep pushdowns, depending on how strong they feel.

How does the speaker approach their chest exercises?

The speaker starts with bench press (75 kg), followed by tricep pushdowns, machine shoulder press, incline dumbbell press, overhead tricep extensions, lateral raises (cable or dumbbells), and finally, the peck deck machine.

What is the speaker's routine for leg day?

On leg day, the speaker starts with leg extensions (60 kg), then moves to squats (60-65 kg). They also include hamstring curls, adductor machine exercises, and leg press (four 20 kg plates).

What is the speaker's approach to squatting?

The speaker admits they are not very experienced with squats, having only started squatting about six months ago. They use 60-65 kg for squats and acknowledge that their form is still developing.

How does the speaker structure their back workout on pull day?

On pull day, the speaker starts with lat pulldowns (60-80 kg), followed by dumbbell bicep curls (16-20 kg), shrugs (80 kg), weighted pull-ups (20-30 kg), and finishes with reverse curls to target the forearms.

How does the speaker approach weighted pull-ups?

The speaker loves doing weighted pull-ups, typically adding 20 kg, but sometimes going up to 25 kg or 30 kg depending on how they feel. They suggest using assisted pull-up machines if unable to do pull-ups.

What is the speaker's philosophy on training intensity?

The speaker emphasizes that training intensity is key to progress, with a focus on effort, time, protein intake, and calories. They also stress that it's important to train hard and consistently, regardless of the specific workout split.

How does the speaker handle rest and recovery?

The speaker includes a rest day on Wednesday, where they either rest or do light cardio and stretching if they are cutting. They prioritize recovery while maintaining a consistent workout routine throughout the week.