Well I would definatly have to say I am a begginer but I researched the hell out of everything. So to start:
-I am 15 years old.
-I am what you would call an Easy Hard Gainer. By that I mean I have massive ammounts of trouble gaining weight, but I am naturally toned. I've had a small six pack since I was 10
-Currently I am 5' 7" and 115 lbs. Which seems small, but i'm getting to be very happy with my body.
- I eat between 3000 - 3500 cals a day. 2g's protein + per lb of bodyweight. And aim for 300 carbs.
-I have been lifting since January of 08. So that bring me to 4months.
-My supps are as follows. Morning - 1/2 serving of mass XXX with 2% milk
Pre Work - I scoop GNC's wheybolic protein with 8oz 2% milk. 5g creatine monohydrate. PWO - 1/2 serving mass XXX and 1 scoop wheybolic protein. Methly 1d in the morning, and pre workout. 1 scoop N.O. Plasmacore.
So heres my routine. This is new and needs critqued. I was on the 3 reps of 10 method and that just hit a wall.
Code: H - Heavy Weights M - Medium L - Low, makes sense right?
Monday - Arms
Barbell Curls:
L - x8
M - x6
H - 4x
Preacher Curls
L - x8
M - x6
H - 4x
Close Grip BP
L - x8
M - x6
H - 4x
Kickbacks
L - x8
M - x6
H - 4x
Tuesday - Rest (i work on tuesdays)
Wednesday - Delts/Traps
Miltary Press
L - x8
M - x6
H - 4x
Lateral Raises (hate them need an alt ;/)
L - x8
M - x6
H - 4x
Bent Over rows
L - x8
M - x6
H - 4x
Barbell Shrugs
L - x8
M - x6
H - 4x
Thursday - Chest
Flat Bench press-
L - x8
M - x6
H - 4x
Incline DB Press
L - x8
M - x6
M - x6
Incline DB press (hammer style)
L - x8
M - x6
M - x6
Butterflies
L - x8
M - x6
H - 4x
Friday - Back
Wide Grip Lat pulldowns
L - x8
M - x6
H - 4x
T-bar
L - x8
M - x6
H - 4x
Seated Rows
L - x8
M - x6
H - 4x
Sat - Sun Restt
PS- I do 2 sets of situps to failure after every work out.
yes I know there is nothing about legs. I had a bad knee injury a year ago. I tried squating once and thought my knees blew out.
To me it seems like I should be doing more excersises but Idk. again I am just a begginer and thats where I think I need crituqed on.
i think u can add one more exercise for biceps and triceps, maybe hammer curls and skullcrushers/dips
for shoulder/trap u can try upright rows if ur comfortable with em, but lateral raises are great, try doing the L ones i forgot the name, where your arm is bent to form an L and u do lateral raises like that
I am going to add a leg day. I did read an article about how deadlifts and squats stimulate like 80% of ur muscles. I went out and bought braces for my knees, so hopefully that will help.
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