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  1. #1
    Registered User manaka's Avatar
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    My beginner all-round workout plan. (need help)

    hi, im very new to bodybuilding.. but ive been reading through alot of posts, new and old.. and im just compiling a workout plan with detailed info (i dont consider myself average)
    so im dividing it into sections to make it easier to work with

    Stats

    just some stuff i think that might be useful for adjusting my plan, because im less advantaged in the physical areas...

    - I'm japanese.. so i guess its sort of in my nature to be a bit shorter than usual
    - just turned 16 years
    - roughly 165 cm tall
    - around 45kg in weight
    - gone through all of puberty except for growth spurt.. which i THINK i might be starting now.. but at a slow rate
    - skinny body frame, not enough meat
    - usually sleep at midnight, have to wake up at 7am for school.. so i only recieve 7 hours of sleep a day usually
    - parents are never home, so my diet consists of alot of poor foods.. in the morning however i eat cereal every day, lunch is usually packaged food such as canned foods or packeted pasta, i have dinner late, around 10pm.. which is usually japanese food (rice and meats, etc..)

    so my diet is kind of poor, my sleeping habit is not that good either.. and my build is bad i just plan on body building to weight gain, and add a bit of strength to my body while i grow in height

    Weekly Plan

    Monday - workout 1
    3x 10 pushups
    3x 5 chinups, 5 pullups behind head

    Tuesday - workout 2
    3x 10 situps
    3x 10 leg lifts <i plan on lifting some sort of object with my leg as training.. i have no access to weights at home, hence the pullups etc>

    Wednesday - cardio
    go for a jog / play a fitness game i have at home, which is probably more intense than jogging (as funny as it sounds)

    Thursday - workout 1
    3x 10 pushups
    3x 5 chinups, 5 pullups behind head

    Friday - workout 2
    3x 10 situps
    3x 10 leg lifts <same as above>

    Saturday - cardio
    go for a jog / play the fitness game

    Sunday - recover
    rest for the day, no real workouts.. just preparing for next week


    what i need help with is, checking if my workout plan is ok or not? is there anything im doing wrong?
    also, the number of reps/sets im doing, is that too many or too little? i have no experience in how many i should do.. but i know i can handle 30 of each, i can do 6 sets but it will be sort of intense for me.. maybe i should try 4 ?

    also for my leg workout.. i plan on lying down and lifting an object which i will make.. to imitate those leg workout machines at the gym.. its the best i can do unfortunately




    ANY suggestions at all will be of very great help to me.. and ill update my workout plan when changes are made to it..
    any help for my diet, etc.. will also be very useful!
    thanks in advance.. thanks for reading this long post!

    -manaka
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  2. #2
    Registered User manaka's Avatar
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    -bump- : D?
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  3. #3
    Registered User RipStone's Avatar
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    at least you have a plan. but your plan needs a lot of work. IMO scratch this plan and start over. read these links and make yourself a diet and workout...


    http://johnberardi.com/articles/nutrition/7habits.htm
    http://forum.bodybuilding.com/showt...fficial+cutting
    http://forum.bodybuilding.com/showt...threadid=143006
    My Training Journal...

    http://forum.bodybuilding.com/showthread.php?t=608812

    "Chris = Awesomeness" :)

    Check out...

    http://www.redpointfitness.com/
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  4. #4
    Registered User Mikel05's Avatar
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    I'm similar in size. 167 at 55-56kg.

    Since your pretty light I say skip cardio. Just eat alot of healthy foods and pump up your pushups.

    Is 10 all you can do in 1 set? try to get atleast 20-30 and do 3 sets of that.
    Try to aim for 15-30 situps. Actually, don't do situps. Do crunches with ur knees bent and bring your elbows to your knees.
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