Day 1: Lower back, below waist:deadlift, 3 sets of 5, 220lbs. 2 sets of 10, 180lbs.
Calf raisers, standing on weights, 40 lbs. in each hand. 5 sets of 15-20lbs.
PNF stretch: Hamstring, lower back, quad, hip, groin
Day 2: Upper Back: Pull weight off ground on end of bar. 3 sets of 5, 60lbs.
2 sets of 12, 40lbs.
Bicep: 5-10 pull-ups. Concentrated curl: 3 sets of 5, 38lbs. 2 sets of 10, 20lbs.
Abs: weighted crunches, 5 sets of 20, 35 lbs
Day 3: Chest: free weights on ground, 3 sets of 5, 50lbs each. 2 sets of 10, 35lbs.
Finish off with wide pushups, as many as possible.
Tricep: Laying on ground, weight on bar behind head. 3 sets of 5, 50lbs.
2 sets of 12, 30lbs.
PNF stretch: Hamstring, lower back, quad, hip, groin
Day 4: Abs: weighted crunches, 5 sets of 20, 35 lbs
Day 5: PNF stretch: Hamstring, lower back, quad, hip, groin
Day 6: Abs: weighted crunches, 5 sets of 20, 35 lbs
Day 7: Rest
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Is this a decent schedule, and am I missing anything important? I appreciate feedback
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12-03-2009, 09:11 AM #1
- Join Date: Jun 2009
- Location: Pope Valley, California, United States
- Age: 29
- Posts: 207
- Rep Power: 0
Is this a good solid schedule and decent stats for a 15-year-old?
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12-03-2009, 09:13 AM #2
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12-03-2009, 10:53 AM #3
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12-06-2009, 09:41 AM #4
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