Hey. i am 14 years old teenager, i Don't speak english well, but i will try to describe all the situation.
i am training martial arts for a half year and i want to increase my strengtness for better results in martial arts. Im going to start train in gym from next week. I am going to go to gym twice a week, but i've programm for 3days in week, please, help me and make it for 2 days, please. Here ir my programm. it is for 3 days, but i need for 2, hope you will help me. Thanks a lot guys
Monday
squats: 5x5
leg press: 5x5
stiff leg deadlifts: 1x15, 3x10
standing calf raise: 3x30
seated calf raise: 3x30
3day
bench press: 1x15, 4x6
dips: 3x6
standing barbell press: 1x15, 3x8
push-downs: 4x10
5day
deadlifts: 5x5
barbell bent-over rows: 1x15, 5x5
barbell shrugs: 4x10
standing barbell curls: 1x15, 4x10
hammer curls: 1x15, 3x10
so, i'm going to go to gym just in monday and friday, please, make this programm for 2 days, now it is for three.
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Thread: My programm. Is it good enough?
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03-12-2012, 06:46 AM #1
My programm. Is it good enough?
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03-12-2012, 06:53 AM #2
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03-12-2012, 07:00 AM #3
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03-12-2012, 07:50 AM #4
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03-12-2012, 10:31 AM #5
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03-12-2012, 02:20 PM #6
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03-12-2012, 02:32 PM #7
You're young and will recover extremely fast after you get the first few workouts under your belt. Go with a full body program, the push pull split, or the upper lower split listed above. I'm also a big fan of starting strength for beginners. look it up
Workout A
Squat 3x5
Bench 3x5
Deadlift 1x5
Workout B
Squat 3x5
Overhead press 3x5
Power Clean 5x3Machines are evil, haven’t you seen Terminator?!
Will Rep back all, pm me if i forget
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