A lil help for Swift Paw work out plan

hey does any Female out there or male have any idea on how to help me first things first

Hi im Swift Paw
im a 16 year old female wight 163lbs hight 5'8'' I enjoy working out so dont worry what ever you say(so long as my arms and dont fall of) I will darn well do it. Im trying to work to gain more strength training I need your advice with anyone how has exspirance male or female

can you work with me to get a good workout routine going

I all ready do arobics and some toneing but its not enough and I do condisioning for wrestaling but im still finding my self lacking

the sessons comeing up but still I would love for any one with some insight to help me out

If you're looking for real strength, definitely concentrate on the big three compound exercises- Bench press, Squat and Deadlift. Of course, you still have to work all the other muscles, but those are the building blocks of any good strength program.
Try something like this-
Monday- Chest
Bench press, incline bench press, weighted dips
Tuesday- Legs
Squats, Calf raises, Stiff leg dead lifts
Wednesday- Shoulders
Standing military press, Side lateral raises, Shrugs
Thursday- Back
Deadlifts, Pullups (Weighted if you can) Bent over rows
Friday- Arms
Standing barbell curls, alternating dumbell curls, reverse curls
Close grip bench press, Skullcrushers, Triceps pressdowns

A routine like that, done with low to moderate reps, three or four sets per exercise should do nicely. Five sets of five reps is supposed to primarily build strength, but see what works for you.

If you're looking for real strength, definitely concentrate on the big three compound exercises- Bench press, Squat and Deadlift. Of course, you still have to work all the other muscles, but those are the building blocks of any good strength program.
Try something like this-
Monday- Chest
Bench press, incline bench press, weighted dips
Tuesday- Legs
Squats, Calf raises, Stiff leg dead lifts
Wednesday- Shoulders
Standing military press, Side lateral raises, Shrugs
Thursday- Back
Deadlifts, Pullups (Weighted if you can) Bent over rows
Friday- Arms
Standing barbell curls, alternating dumbell curls, reverse curls
Close grip bench press, Skullcrushers, Triceps pressdowns

A routine like that, done with low to moderate reps, three or four sets per exercise should do nicely. Five sets of five reps is supposed to primarily build strength, but see what works for you

thank you Cpl I will give you an update as I go a long but can you tell me where I can find how to properly do a standing military press???

and weighted pulls ups all do the best I can but there wont be that much reps involed and I guess I will be starting this friday
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its better to play ruff and train hard then not at all

never mind I asked my Couch he showed me oh lord maby its becues he has more bulk and can lift more but I think I will just work up to that

but anyways I did the first work out and got so pumped I did a lil extra reps and by was I sore but the resolts where so cool I had to take a break the next day becuese

my mom and I had or 5 miles to do (mother and daughter thing) but yah then I started working out again with less reps 3 sets of 8 becuese I had a thing of arobics then I had condisoning for wrestaling lol im sorta wiped

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its better to play ruff and train hard then nothing at all

Have you been deadlifting?
I rearely see females deadlifting in the gym.
Actually.... come to think of it, i rarely see anyone other than myself and hte football players deadlifting at the gym.

Females excel in lower body strength, so it would be a good idea for you to concentrate on your lower body adn core.
For wrestling, compound exercises will help you out alot, it will get your strength, not only sedate your opponent, but also to get out of traps.

Goodluck. Sorry for not being more informative, i have a Physics and calc exam coming up, i will add more if i get on hte site again.

Clive Clutton HH. BSc.
P.I.C.P. Strength and Conditioning Coach
Biosignature Practitioner
cclutton@gmail.com (important emails only)

ORIGINAL: Blitzseth

Have you been deadlifting?
I rearely see females deadlifting in the gym.
Actually.... come to think of it, i rarely see anyone other than myself and hte football players deadlifting at the gym.

Females excel in lower body strength, so it would be a good idea for you to concentrate on your lower body adn core.
For wrestling, compound exercises will help you out alot, it will get your strength, not only sedate your opponent, but also to get out of traps.

Goodluck. Sorry for not being more informative, i have a Physics and calc exam coming up, i will add more if i get on hte site again.

ugh wrestling has already started and I do the drills but oh god the stairs or no longer my friends I keep getting more pain in my qwads and shoulders lol but im pinning them

unfortantly I have no strength to keep this work out plain the way it is I think I need some thing a lil less um... well a lil less some thing

becuse I do arobics to try and get my heart rate up to and Im eating way to healthy lol

just to lose those pounds they want me in 152 lbs ugh i'm 159.9lbs ((as of todays practices))

but Yah I do have a lot of streanght in my legs at least I used to now I can hardly make it down the stairs ((3rd day of wrestling))

lol at least my legs dont give out anymore they just hurt know

but that has cut in to my arobics sadly... you cant lead the class if your limping to lol

maby I could find some thing to ease the ack in my muclse lol the heating pad and the alive and timanal arnt working

Aching eh?
That could be from overtraining. Try to minimize your weightlifting. Just keep hte workouts short but intense.
For wrestling, just train however your coach suggests for you.
See if this helps... im not well informed on female training.
http://www.bodybuilding.com/fun/planet16.htm
It wont be exactly what you need, but some principles may apply.

Sit in a nice warm bath after your workouts and training, it will ease your muscles and joints.

Ps. mods.. theres nothing wrong with posting a link from another bodybuilding site right?

Clive Clutton HH. BSc.
P.I.C.P. Strength and Conditioning Coach
Biosignature Practitioner
cclutton@gmail.com (important emails only)

thank you so much yes the warm baths do help out a lot and I can walk down the stairs now with out fear of falling

yah so fare my work outs are going to have to be centerd on wight loss thats what my coach says i need to lose more wight so Im trying for an arobic work out plan that will help

so fare im being told that this site has helped me find great resolts from not just family but friends and some guys on the team.

im getting faster they say or slimer or in the girls locker room where we see who has the bigger guns

im starting to see that I have more deffenition then they do lol

and in my family even though my grandmother does not like me doing all this stuff like lifting and wrestling lol she cant help but comite on my legs...

im so happy with how my bodys shapeing out I wish Id found this place sooner

know I just got to work on the abs

and get my wight a down a bit more *grumbles about evil family members makeing great food on thanksgiveing* lol I had to do 23 miles on the bick to make up for it 10 in the morning and then 13 at night ugh

Great Work Swift Paw!

Keep us posted on your progress, and ask if theres anything else you need to know. Also browse through articles on this site, because theres alot of info you may gain from them.

Ciao, Gdluck!

Clive Clutton HH. BSc.
P.I.C.P. Strength and Conditioning Coach
Biosignature Practitioner
cclutton@gmail.com (important emails only)

ORIGINAL: Blitzseth

Great Work Swift Paw!

Keep us posted on your progress, and ask if theres anything else you need to know. Also browse through articles on this site, because theres alot of info you may gain from them.

Ciao, Gdluck!

I cant belive it my arms did build up but not in the way I wanted quite I mean I got stronger witch helped in wrestling but I sorta got over wight so cough had my work out alterd...and then [&o]

I lost to much wight lol I was wrestling 155 I wighed about 146... on a good day some times less it was wird so now I feel its would be better to gain that wight back in so should I stick with the same work out or try something new...???

and I did notice something during my work outs
the mass did not stay on for long is there something wrong with me becuse my work out buddy his mass just kept on increasing maby its the hormonies or something....but now I tryed dead lift and I was not so good at it becuse my girlfriend kept checking out the hot guys butt on the treadmill ticked me of to no end...next time I bring a guy to the gym and ask for help or something [&o]