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  1. #1
    Registered User Alvisss's Avatar
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    Smile My programm. Is it good enough?

    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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  2. #2
    Team MuscleTech Rep MuscleTechMarc's Avatar
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    Just simply split it up into upper-body and lower-body:

    Day 1

    squats
    leg press
    stiff leg deadlifts
    Lunges
    standing calf raise

    Day 2

    bench press
    barbell bent-over rows
    Shoulder Press
    standing barbell curls
    Tricep extension
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  3. #3
    Registered User EPMD's Avatar
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    In addition to the above upper/lower split, you could do push/pull:

    Day 1:
    Squats
    Bench Press
    Overhead Press
    Dips
    Calf Raise

    Day 2:
    Chinups
    Bentover Rows
    Leg Curls
    Biceps Curls
    Deadlifts
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  4. #4
    Registered User Alvisss's Avatar
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    Originally Posted by MuscleTechMarc View Post
    Just simply split it up into upper-body and lower-body:

    Day 1

    squats
    leg press
    stiff leg deadlifts
    Lunges
    standing calf raise

    Day 2

    bench press
    barbell bent-over rows
    Shoulder Press
    standing barbell curls
    Tricep extension
    probably gonna work out to this programm. Thank you a lot. ) Any other sugestions from anyone- what exercises can i add to each training day or something? thank you a lot
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  5. #5
    Registered User Alvisss's Avatar
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    topic goes up.
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  6. #6
    Registered User Alvisss's Avatar
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    anyone? please, suggest something and tell if this programm is good enough
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  7. #7
    Registered User shifter2012's Avatar
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    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 5x3
    Machines are evil, haven’t you seen Terminator?!

    Will Rep back all, pm me if i forget
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