Hello. I'm a new bodybuilder. My coach isn't an expert so I don't stick to his plan.

so I made my own workout plan.

Day1: Chest/Tricep
1. Dumbbell Bench Press + Pushdown (Rope) 3x8
2. Incline Dumbbell Press + Dips Machine 3x8
3. Dumbbell Flyes + Standing Dumbbell Triceps Extension 3x8
3. Incline Dumbbell Flyes + Seated Triceps Press 3x8
5. Leverase Chest Press + Tricep Dumbbell Kickback 3x8
6. Barbell Bench Press - Medium Grip + Cable Rope Overhead Triceps Extension 3x8
7. Pull Hammer Machine High Row + Close-Grip Barbell Bench Pres 3x8
8. Pullover Dumbbell Lying + EZ-Bar Close-Grip 3x8

Day2: Shoulders+Bicep
1. Dumbbell Lying One-Arm Rear Lateral Raise + Hammer Curl 3x8
2. Dumbbell Shoulder Press + Bicep Cable Curl 3x8
3. Leverage Shoulder Press + Machine Precaher Curl 3x8
3. Front Dumbbell Raise + One-Arm Dumbell Preacher Curl 3x8
5. Side Lateral Raise+ Alternate Dumbell Bicep Curl Seated 3x8
6. Front Cable Raise+ Incline Dumbell Curl 3x8
7. Upright Cable Row + Barbell Preacher Curl 3x8
8. Leverage Shrug + Close-Grip Standing Barbell Curl 3x8


Day3: Back
1. Lying T-Bar Row + Pull Up 3x8
2. Leverage High Row + Wide-Grip Lat 3x8
3. Seated Cable Rows + Close-Grip Lat Pulldown 3x8
3. One-Arm Dumbbell Row + Back Extension 3x8
5. Deadlift 3x3

Day4: Leg
1. Seated Leg Curl 3x8
2. Lying Leg Curl 3x8
3. Leg Press 3x8
3. Standing Calf Raise 3x8
5. Seated Calf Raise 3x8
6. Barbell Squat 3x3

Day5: Bicep/Tricep
1. Pushdown (Rope) + Hammer Curl 3x8
2. Dip Machine + Bicep Curl Cable 3x8
3. Standing Dumbbell Triceps Extension + Machine Preacher Curl 3x8
3. Seated Tricep Press + One Arm Dumbbell Preacher Curl 3x8
5. Tricep Dumbbell Kickback + Alternate Dumbbell Bicep Curl Seated 3x8
6. Cable Rope Overhead Triceps Extension + Incline Dumbbell Curl 3x8
7. Close-Grip Barbell Bench Press + Close-Grip Standing Barbell Curl 3x8
8. EZ-Bar Close Grip + Barbell Preacher Curl 3x8

Day:6 Rest

Day7: Rest

I have 2 opitions for Day5

OR: Day5: Arms (BICEP/TRICEP)
1. Bicep Cable Curl + Pushdown (Rope) 4x8
2. Barbell Curl + Skull Crushers 4x8
4. Alternate Dumbbell Curl Seated + Seated Tricep Press 4x8
4. Machine Preacher Curl + Weighted Dips 4x8
5. Incline Dumbbell Curls + Cable Overhead Tricep Extension 4x8
6. Hammer Curl + Close-Grip Barbell Bench Press 4x8

I wonder If the plan is good? I wanna get muscles and size.

I heard Supersets help to gain size but they burn some calories. P.S: I'm skinny 52kg 162cm 16 years

so can you help me out

My opinion is that you are not going to get stronger or bigger from this workout, especially since you are skinny, young and a beginner. Supersets are an advanced tool, used to bust through plateaus. You dont have any plateaus right now though. So I dont see a reason to use them.

Secondly, why not super sets for legs? You have to stick to balance whatever you choose to do.

The volume is ridiculously high. Nobody ever grows from that kind of volume unless they are on steroids. Are you?

You have to reconsider your whole strategy. Workout splits are a bad idea for a skinny beginner. Whole body workouts are way way way more effective for building strength and muscle, even for advanced athletes. I will provide a sample workout below, you can check it out.

Finally, I want to mention that this high volume will probably lead to muscle imbalances and injuries. Just a random example. On back day you do deadlifts as your last exercise AFTER you do back extensions? Deadlifts should always go first and that is not an opinion, its a straight fact.

Sample Program   (full body workout – 3 times a week)
This program contains two workouts, workout A and workout B. It will look something like this: Monday Workout A, Wednesday Workout B, Friday Workout A etc. etc.
Workout A  (exercise,reps,sets) Squats 5x5 Deadlifts 3x5 Overhead Barbell Press ( Standing) 5x5 (Weighted) Chin-ups 3x8 or Dumbbell one arm Row 3x8 Rope Triceps extensions or overhead extensions ( optional) 3x10 Standing Barbell Curl or Incline Dumbbell Curl (optional) 2x10 Face Pulls 3x12 (optional but recommended) Cable Ab pull downs 3x12 Weighted Crunches 3x10 or Weighted Planks 3x30 seconds
Workout B  (exercise,reps,sets) Squats 5x5 Bench Press or Incline Press 5x5 Bent Over Barbell Row 5x5 (Weighted) Dips 3x8 or Skullcruchers 3x8 Barbell Curl or Incline Dumbbell curl 3x10 (optional, recommended) Face Pulls 3x12 ( essential because you bench pressed) Woodchoppers 3x12 Stomach Vacuums 3x30seconds


Kostas

Out of curiousity, what was your coaches plan? It'd be good for me to see it and give you a second opinion on the program - it may be a good program and you're just unaware of his intentions.

I used to train just like you man, but like Kostas said it's not going to make you grow. If you're interested in gaining size and strength, that kind of volume - especially at your age and size - will keep you small. You're doing way to much to properly recover and make useful advancements.

What are your ultimate goals, also? Are you genuinely interested in entering the competitive bodybulding scene as you get older, or are you bodybuilding for purely personal aesthetic reasons? Regardless, at your age (and anyone's age), a good program will always be based upon the primal compound movements. When learned correctly and performed correctly, they will be more than adequate for your bodybuilding goals and allow you to have a functionally useful body.

Let us know a bit more.

Day1: Chest/Biceps.. I don't remember the workouts

Day2: Shoulders/Leg/Triceps... neither

but I used to train Biceps with Curl Cable only! and Triceps with pushdown only.. LOL! for two months! I was beginner.. know nothing dat coach.... he uses steriods for your infos :/

Nah. I work for myself.

Bodybuilding.com - I contacted their support they told me your plan is awesome.. the one above...

I remember some workouts

Day1:

Leverage Chest Machine

Incline Chest Machine

Curl Cable

Pec Deck

Pulldown wide-grip

Day2:

Pushdown

Shoulders Press Machine

Leg Curl Seated

Dumbbell Raise

Upright Cable Row

I don't like that plan........

Well...we tried to help, didnt we Eric? But I guess some people dont really want help.

Bodybuilding.com is the opposite of SHF.com. They re just not going to tell you the truth, possibly because they do not know the truth.
Your coach's plan was much better than the one you came up with. Its still bad, at least its moderate volume so you might make some gains with it.

Finally, steroid use does not mean lack of good information. There are a lot of steroids users who give excellent information and vice versa.

Tell us how much muscle you built (or lost) following your own program. :)

#HTH!
Kostas

Your muscles are going to be overtrained if you are doing 24 sets for arms. That is simply way too much for biceps and triceps. I would suggest about 12 sets for arms would be sufficient. For back i would suggest you add more sets because with your program now you are doing more for arms than you do for back. I suggest you try and find a new schedule to follow because you wont see much results.

No, sir. I need help.. I didn't say that I don't need help? I was just saying BB.com said It's good and wanted your opinion about that cause I don't believe them. I asked around 20 supports each guy says a differnt opinion... so..

I didn't follow the program yet cause I'm not hittng the gym.. final exams..

I made it 5 days ago and wanted to know If it's good or not..

Thank you sir.

I'll follow a new program..

Day1 Shoulder/Chest/Tricep

Day2 Bicep/Leg/Back

Day3: Off

Yeah, that trainer is doing more harm than good.

Sorry, I didn't understand lol

Sorry, I didn't understand lol