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  1. #1
    Registered User Harrison1116's Avatar
    Join Date: Mar 2012
    Age: 17
    Stats: 5'10", 152 lbs
    Posts: 20
    Rep Power: 0
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    15 year old workout program

    This is my workout plan, i also use whey protein after i work out and eat good whole food.
    Also can you please add some foods i should eat while im at school and when i get home because it is hard to eat 6 meals a day while im at school.
    Every exercise will be done with 3-4 sets of 10-12 reps.
    My goal is to get more muscle mass build a stronger core, chest, and arms. Kind of what Daniel Craig looked like in Casino Royal.


    Monday-plyometric circuit training
    -weighted knee raises
    -clean and press
    -weighted step ups
    -pull up
    -incline pushup
    -tricep dips


    Tuesday-chest, back, and legs
    -incline press ups
    -incline bench press
    -pull ups-incline flys
    -squats
    -dead lifts
    -hamstring curls
    -lunges

    Wednesday- active rest

    Thursday-arms and shoulders
    -incline bicep curls
    -lateral raises
    -shoulder press
    -tricep dips
    -dips

    Friday- plyometric circuit training
    -weighted knee raises
    -clean and press
    -weighted step ups
    -tricep dips
    -incline push up
    -pull up

    Saturday-active rest
    -stretching

    Sunday-active rest
    -stretching

    Thanks
    Last edited by Harrison1116; 04-02-2012 at 02:56 PM.
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  2. #2
    Registered User jsnyde45's Avatar
    Join Date: Aug 2010
    Location: Orwell, Ohio, United States
    Stats: 6'1", 203 lbs
    Posts: 960
    Rep Power: 170
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    what are your goals bro?
    check out this thread for nutrition info
    http://forum.bodybuilding.com/showth...hp?t=121703981
    R.I.P zyzz Forever mirin'

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    Check out my transformation thread!
    http://forum.bodybuilding.com/showthread.php?t=138685263&page=8

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