Need Barbell Workout for Begginner

[trevor]

I've been trying to start weightlifting for two years now, and I've finally found a place to do it, but the only have access to barbells. Does anyone know an all barbell routine? I'm thirteen, 5"10, 100 and something pounds , and willing to do anything it takes to get out of the physical shape I'm in. In the words of the infamous fly "help meeeeeeeee".

[Big H]

Alright lets go:
You want mass eh? But you are still 13.. shoot for 5-10 reps with 3 sets of each xcersise.
Chest-Flat bench press, incline, decline.. 3 sets, 5-10 reps
Bi's- barbell curl, preacher curl..
Tri's- close grip bench, skullcrushers..
Back-deadlifts
Legs-squats
Shoulders-military press, row

The main thing is eat.. eat like crazy.. lift hard and eat.. you need to get at least 1 gram of protein per lb of bodyweight, and eat.. take a weight gainer if you have to..

[trevor]

I probably won't have a problem gaining weight, cause if it's anything like previous expieriences, I'm ment to be big. How do I know if I'm using too much or too little weight, and do I do that routine everday, I hear their your'e supposed to do different body groups for each day or every other day or something like that what's that all about?

[Sparky]

Hey Trevor, I'm assuming you only have a barbell with weights and nothing else. So here is a program I think will help you out.

2-3 times per week with at least 1 day rest between workouts.

1.Start with a 3-5 Min warmup. You Could do Jumping Jacks/run in place...
2.Do some light stretching for each bodypart. hold each stretch for at least 15 seconds.
3.The Workout.
a.Deadlift. 3 sets of 8-12 reps
b.Standing Barbell Press. 3 sets of 8-12 reps
c.Upright Row. 3 sets of 8-12 reps
d.Bent Over Row. 3 sets of 8-12 reps
e.Barbell Curl. 3 sets of 8-12 reps
Rest 60-120 seconds between sets
4.You have to eat at least 5 times a day with adequate amount of protein. consume about 0.8 grams of protein per pound of bodyweight.
5. If you are on a budget you can rely on milk, non fat milk powder, natural peanut butter, can of tuna , boiled eggs for protein

[Big H]

You know you are doing too much weight if you can't get it up. You know you are doing too little weight if you get more than 10. THe program I gave you was just a rough sketch of the excersises you can do.
Do you want a 5 day, 4 day, 3 day split?

[Big H]

Doing one bodypart per day ensures that they have optimum rest, 5-7 days. Because most muscles are used in other excersises as well, like tris in chest, so you want to make sure they get enough rest.

[trevor]

without knowing what a split is I suppose I would want a five day one . . .

[Levrone2000]

alright as a side note do chin ups if you can and if you can get the form down do bent over rows for your back they do wonders but u MUST keep good form

[Big H]

Originally posted by trevor
without knowing what a split is I suppose I would want a five day one . . .

A split is just like your workout schedule.. Like on monday you do chest.. Tuesday legs. .etc

5 day:
Monday- Chest
Tuesday-legs
Wed-off
Thursday-arms
Fri-shoulders,traps
Sat-back

[trevor]

so basically I do this ?. . .

Monday- Chest-Flat bench press, incline, decline.. 3 sets, 8-12 reps

Tuesday- legs-squats 3 sets, 8-12 reps

Wed-off

Thursday- Tri's- close grip bench, skull crushers.. Back-dead lifts 3 sets, 8-12 reps

Fri- shoulders- military press, row 3 sets, 8-12 reps

Sat- Back-deadlifts, bent over rows, chin ups 3 sets, 8-12 reps

[trevor]

and do I have to take supplements? I'm not sure if I personally have the funds to buy them, and my parents aren't big on buying me things unless on a designated holiday . . .

[trevor]

Originally posted by trevor
so basically I do this ?. . .

Monday- Chest-Flat bench press, incline, decline.. 3 sets, 8-12 reps

Tuesday- legs-squats 3 sets, 8-12 reps

Wed-off

Thursday- Tri's- close grip bench, skull crushers.. Back-dead lifts 3 sets, 8-12 reps

Fri- shoulders- military press, row 3 sets, 8-12 reps

Sat- Back-deadlifts, bent over rows, chin ups 3 sets, 8-12 reps

I meant to say
Thursday- Tri's- close grip bench, skull crushers.. Bi's- barbell curl, preacher curl.. 3 sets, 8-12 reps

[Big H]

do 5-10 reps, not 8-12..
And no, you don't have to take supplements, just eat.. I understand where you would not have the funds at that age. You are still growing, and they are not necessary.. Just eat 5-6 times a day, 1 gram of protein per lb of bodyweight, and get some protein in you once every 3 hours.