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I'm 13 5'7"ish and 115lbs. I'm pretty fit, i have a decent 6-pack and pretty nice arm muscles. I want to work out and get really nice and fit. I do these as many days as possible, which is usually 3-4 days a week due to soreness.
I do 4 sets of the following:
20 push ups
20 dips
10 15lb dumbell curls
20 sit ups
20 calve raises
10 squats
(I do the following after 2 sets of the above things)
5 pull ups
5 chin ups
5 hammer grip pull ups
Feel free to leave any suggestions.
Do you have access to a gym that has a bench press, barbell, weights and the such?
[QUOTE=Crashdummie;846643963]I'm 13 5'7"ish and 115lbs. I'm pretty fit, i have a decent 6-pack and pretty nice arm muscles. I want to work out and get really nice and fit. I do these as many days as possible, which is usually 3-4 days a week due to soreness.
I do 4 sets of the following:
20 push ups
20 dips
10 15lb dumbell curls
20 sit ups
20 calve raises
10 squats
(I do the following after 2 sets of the above things)
5 pull ups
5 chin ups
5 hammer grip pull ups
Feel free to leave any suggestions.[/QUOTE]
5'7 115lbs, with abs and defined arms. I say....
[b]POVERTY[/b] ABS AND ARMS.
Those are useless and not nice at all. I would suggest that you eat a lot and lift but since you're 13 and I think that's too young, I suggest you just eat a lot and do those. And by a lot, I mean [B]A LOT[/B] but if you think otherwise and if your parents or something allow you, go ahead.
[QUOTE=Coolcicada;846644663]Do you have access to a gym that has a bench press, barbell, weights and the such?[/QUOTE]
No, i just have dumbells and multi-training door gym.
Better than doing nothing, but I see no mention of progressive overload, not to mention that some areas of the body aren't getting adequate attention (20 bodyweight squats? No shoulders?)
Really, you would find it easier with weights, but there are acceptable bodyweight routines, just make sure you PROGRESS. If there is one thing you take from this post, make sure you understand and implement PROGRESSIVE OVERLOAD.
Also make sure you are eating enough.
Since you are thirteen and that tall you should be doing some kind of weight lifting whether its a home or in a gym. I started when I was about 12 and it was the best decision I had ever made. Now obviously I was supervised by my dad but I was young and now I am very comfortable i the weight room. I suggest it highly.
I mean that's better than nothing, A LOT of kids your age do nothing that includes building muscle... Keep at it, slowly increase reps and try to get into a gym.
[QUOTE=YoungPh3nom;846650783]Since you are thirteen and that tall you should be doing some kind of weight lifting whether its a home or in a gym. I started when I was about 12 and it was the best decision I had ever made. Now obviously I was supervised by my dad but I was young and now I am very comfortable i the weight room. I suggest it highly.[/QUOTE]
Dude your 14, you still young. Im still young, yall acting like your old and have hindsight.
But for 13 that routine seems good, do some shoulder stuff, and do 2-3 sets of squats instead of 1, make sure you touch your toes it'll help stengthen your hamstrings, . It's more than I would've done 2 years ago.
Looks good man. Keep doing those. Maybe get a 20 lb dumbbell? Definitely eat a lot of good food, that's how you build muscle. (chicken, eggs, milk)
It's not a good routine at all but at least its better than nothing I guess.
If you got a door , you got a gym.
sorry bro but you cant have muscular arms at 115 lbs.
put on a good 90lbs more in at least a year's time and MAYBE you will look like you lift with your shirt on. lol
1.Routine is terrible.
2. OP, you don't have a muscular anything at 5'7" and 115 lbs.
3. High repped situps and pushups are useless exercises for BBers.
Get to a gym.