Post your workout!

Hi, I'm 16 and I workout 4 days a week as I've merged a few workouts to adjust myself since school is starting again. I find my workouts getting less interesting so I'm wondering if some of you can post your workouts. I'l post mine as follows...

Day 1:...

ARMS
*15-min. Run
*Bicep Curl - 4 sets of 12 10 8 8
*Barbell Lift - 4 sets of 12 10 10 8 8
*Skull Crusher[French Press] - 4 sets of 12 10 8 8
*Reverse Hammer Curl - 4 sets of 12 10 8 8
*Bench Dip - 4 sets to failure
*Triceps Pushdown - 4 sets of 12 10 8 8
*Pull-Ups - 3 sets to failure
*Push-Ups - 3 sets to failure

Day 2: LEGS
*15-min. Run
*Leg Extension - 4 sets of 50 20 12 10
*Leg Curl - 4 sets of 12 10 8 8
*Squat - 4 sets of 15 12 10 8 8
*Angled Leg Press - 4 sets of 12 10 8 8

Day 3: BACK
*15-min. Run
*Hack Squat - 4 sets of 12 10 8 8
*Lateral Pull down - 4 sets of 12 10 8 8
*Forward crunch - 4 sets to failure
*Lunges - 4 sets to failure (Start off with no weight, but I add some after the first set)
*Row - sets of 12 10 8 8
*Pull-Ups - 3 sets to failure

Day 4: SHOULDERS ABS
*15-min. Run
*Incline Shoulder Press - 4 sets of 12 10 8 8
*Decline Shoulder Press - 4 sets of 12 10 8 8
*Dumbbell Military Press - 4 sets of 12 10 8 8
*Ab Press - 4 sets of 50 20 12 10
*Crunches - 4 sets to failure
*Hanging Ab Crunches - 4 sets to failure
*Pull-Ups - 3 sets to failure

My workout is made to be fit and strong, so if you have some advice on what to change, then be my guest.

I do drink supplements as well.

**All supplements are 100% LEGAL and are NOT steroids. Purchased from GNC.**

looks pretty good just dont do the same thing week after week or your body will get used to it

you should also work your calves and forearms every day you workout

should go get BSN N.O Xplode if you havent alredy

well looking at it... some of your exercises dont fit the body part unless you dont no the correct name for them. example: hack squat and lunges are for your legs.. also pull ups are mostly for your back so maybe only do those a couple days a week. my greatest advice is always mix up your workouts.. if you keep the body guessing it will keep growing.. also it looks like you do too many exercises.. keep the entire workout at 12-16 sets and only workout for about an hour... at your age and being natural you cant workout for long periods of time.. A catabolic effect will occur and your body will burn up your muscles.

Another thing is nutrition. you gain muscle out of the gym. keep your protein intake high and same with your carbs. lay off sugar and keep fat to a minimal.. always drink a protein shake with 5 grams of L-Glutamine after you work out. if you feed your body with protein ever 2-3 hours you will see results. Most people dont get bigger because they have a poor diet or dont drink enough water. Always take a multivitamin everyday for overall health.

If you want more info leave me a comment.. I used to be a personal trainer, I now work at Nutrishop and im a competing bodybuilder.. but keep up the good work man, its good you started young.

Well, some of them are to get ready for my IST(I.e. pullups,pushups), the hack squat and lunges, was a typo, and I meant to put that into the LEGS one, but I didn't proofread my post so that was a bad part on me.