I have my own program and I would like to know if it's ok for someone my age.
On the first day I work on the chest and tricep. For the chest I do flat bench- bench press, inclined bench-bench press, decline bench- bench press, dumbbell flat bench. For the triceps I do close hand bench press, dips, dips between benches, skull crushers and one handed skull crushers.
The second day I do bicep- curls, barbell curls, alternating curls, hammer curls, and concentration curls. The third day I do shoulders and back-shoulders-military press lateral raise, seated side lateral raise, side lateral raise, slanted lateral raise. back-upright rows, deadlift, dumbbell deadlift, dumbbell upright rows. I do that all over again ending Saturday. I think it's too much, am I correct?
I can tell you right now, you are correct. You're doing WAY too many sets and exercises, not only for 13 but for any age. You're going to train yourself right into the ground with that much.
I've got a program on my site that I think you should try:
The article also talks about overtraining, which I think you're probably doing right now.
Also, get rid of the upright rows - they may work your shoulders well but they will, over time, grind the joints and give you shoulder problems in the long run.
I would definitely recommend adding some leg training into your program as well - it's all upper body right now, which is not the best way to gain muscle overall.
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