14 year old's: Monday work out log. (My average workout)

[richardvincenzo]

Hi, I'm 14.
IM VERY NEW TO THIS! Please do not be harsh, but have some reply in atleast a constructive manner if possible please! Thanks.

My workouts are around 45 minutes to an hour max.

Todays workout was: Back/Biceps.

Today i did:

Dumbbell shrugs: 35 x 2, 25 x 3, 15 x 2 (Dumbbell weighing at 27.56lbs / 12.5kg each)
Seated Concentration Curl: 17 x 2, 14 x 3, 10 x 2 (Dumbbell weighing at 27.56lbs / 12.5kg each)
Dumbbel upright row: 15 x 3, 10 x 2 (27.56lbs / 12.5kg) (Dumbbell weighing at 27.56lbs / 12.5kg each)
Barbell bent over rows: 25 x 2, 15 x 3 (Barbell weighing at 50lbs / 29.67 kgs)
Standing Barbell Curl: 10 x 3, 7 x 2 (Barbell weighing at 34 lbs / 16kg)
Barbell Reverse curls : 15 x 2, 10 x 3 (Barbell weighing at 34 lbs / 16kg)
Smith machine upright row: 15 x 3, 10 x 2 (Barbell weighing at 34 lbs / 16kg)

After that I felt really pumped and finished with:
One arm dumbbell rows: 13 x 2 (with both arms) (Dumbbell weighing at 27.56lbs / 12.5kg each)

My arms were pumped well, and i worked mostly on upper back and biceps. By the end of the work out, I sweated so much, the top of my trackies were really soaked haha.

PLEASE could you give some feedback, is this a good 45 minute workout for a 14 year old? Im like, 23 days off 15 years old, my biceps are 12.5 inches. .

Thanks for your time!
Richardvincenzo.

[JesseRider23]

Hi, I'm 14.
IM VERY NEW TO THIS! Please do not be harsh, but have some reply in atleast a constructive manner if possible please! Thanks.

My workouts are around 45 minutes to an hour max.

Todays workout was: Back/Biceps.

Today i did:

Dumbbell shrugs: 35 x 2, 25 x 3, 15 x 2 (Dumbbell weighing at 27.56lbs / 12.5kg each)
Seated Concentration Curl: 17 x 2, 14 x 3, 10 x 2 (Dumbbell weighing at 27.56lbs / 12.5kg each)
Dumbbel upright row: 15 x 3, 10 x 2 (27.56lbs / 12.5kg) (Dumbbell weighing at 27.56lbs / 12.5kg each)
Barbell bent over rows: 25 x 2, 15 x 3 (Barbell weighing at 50lbs / 29.67 kgs)
Barbell lift: 10 x 3, 7 x 2 (Barbell weighing at 34 lbs / 16kg)
Barbell Reverse curls : 15 x 2, 10 x 3 (Barbell weighing at 34 lbs / 16kg)
Smith machine upright row: 15 x 3, 10 x 2 (Barbell weighing at 34 lbs / 16kg)

After that I felt really pumped and finished with:
One arm dumbbell rows: 13 x 2 (with both arms) (Dumbbell weighing at 27.56lbs / 12.5kg each)

My arms were pumped well, and i worked mostly on upper back and biceps. By the end of the work out, I sweated so much, the top of my trackies were really soaked haha.

PLEASE could you give some feedback, is this a good 45 minute workout for a 14 year old? Im like, 23 days off 15 years old, my biceps are 12.5 inches. .

Thanks for your time!
Richardvincenzo.

hey man.. sorry, but your workout is not too great. You don't need to do any shrugs or reverse curls or anything. Also, what is a "barbell lift"? Check out Rippetoes because that will help give you a real good foundation

[richardvincenzo]

hey man.. sorry, but your workout is not too great. You don't need to do any shrugs or reverse curls or anything. Also, what is a "barbell lift"? Check out Rippetoes because that will help give you a real good foundation

I corrected it to standign barbell curl.

And i was really really tired after the workout, surely thats something.

[richardvincenzo]

Anyone else got an opinion please?

[JesseRider23]

I corrected it to standign barbell curl.

And i was really really tired after the workout, surely thats something.

yeah.. you are a beginner anything will tire you out at first your muscles haven't been lifting. You can do something like this and see reuslts, but what you want to do is get down a solid foundation for lifting. You don't want to start out doing these exercises that focus more on one muscle group (example; curls hit only biceps).. you want to work your body as a unit, so you should do more compound exercises

Squats- they work your quads, hams, hipflexors, ass, arms as stabilizers, lower back, abs, core

Deadlifts- they work your lower back like nothing else! hamstrings, forearms, indirectly hit your biceps with the pull, traps, ass, abs core

i am not going to go in depth on each one, but also OH Press, Bench Press, Bent over rows, chinups/dips/pullups are also great exercises

look up Rippetoes

[richardvincenzo]

So, should I so cardio 2mo or what? should i do that level of exercise daily?

[richardvincenzo]

So, should I so cardio 2mo or what? should i do that level of exercise daily?

Anyone??

[RMHSLB]

Do rippletoe's nao before you get huge arms

[Conrad0032]

Do rippletoe's nao before you get huge arms

Rippletoe's doesn't seem to work for everyone. I tried it for a bit, it's just not enough volume.

As for your workout. Always do your bigger muscle before your smaller ones so chest before triceps or biceps and back before biceps or triceps. First few months will be rough. You will have to find out what works and what doesn't. Just one thing of advise, don't quit.

[richardvincenzo]

Rippletoe's doesn't seem to work for everyone. I tried it for a bit, it's just not enough volume.

As for your workout. Always do your bigger muscle before your smaller ones so chest before triceps or biceps and back before biceps or triceps. First few months will be rough. You will have to find out what works and what doesn't. Just one thing of advise, don't quit.

Thanks for the tip, anyone else got feedback on my workout?

[Philip81193]

Just do rippetoe's. It's a simple program that isn't hard to mess up, and everyone SHOULD see results. I'm just being honest, everyone needs to build up some base strength before going into intricate stuff. Good luck!

[mab12345]

At your level of training (which you said you were "very new to") i would focus more a big strength base before doing all of those specific isolation excercises. even though some of those excercises are great ones, they wont help as much as trying something a lot simpler and lower volume in the begininning.

Now before you stop reading, i was a lot like you. i used a split of chest/triceps, back/biceps, and then a legs/shoulders day and i thought i had an amazing workout down and i worked out this way for about a year making minimal if any progress and not really understanding why. well tehre were a few reasons, diet and my workout.

the reason i wasnt getting any bigger was that i wasnt eating enough to grow more and that i needed to really try to eat a lot more to bbulk up and also my workout used a lot of isolation excercises which really didnt help all that much. i was tired and sweaty after every workout and most likely sore the next day but i didnt get much stronger and i didnt get any bigger. then i started rippetoes almost a weak ago and that totally changed it for me. what the program is is that you hae 3 (or 4) excercises per workout and you workout every other day. so it looks like this:

Workout A:
Squat-3x5
Bench Press-3x5
Deadlift-1x5
*2x8 Dips

Workout B:
Squat-3x5
Standing Military Press-3x5
Power Cleans(or Bent Over Barbell Rows)-3x5
*2x8 Chinups(palms facing you)

and the dips and chinups are optional too. they're not in the original program but you can do them if you'd liek some more specific arm excercises (but no curls instead of chinups or anything like that) and the way you do it is that you try to add at least 5 pounds to every lift, every workout.

you do this, and you eat. thats it. you will get bigger. it has worked on hundreds of people and rippetoe has said that you can gain around 30-40 pounds in 6 months if you do it correctly.

so imagine the past 6 months of your training (if there even has been that) and think, have you gained 30 to 40 pounds of muscle? have your lifts gone up significantly? has anything chagned at all from when you started? and have you just been wasting your time with all those workouts?

just try this program and see how it works for you. there are more in depth articles in teh forums (check in the teen workout program section i think or jus google it)