Is this workout apropriate for me?

Hi,

I want to know whether the following workout is apropriate for my age.

Age:15
Height: 180 cm
Weight: 65kg

Monday:
• Barbell squats (max set of 5 reps.)
• Barbell reverse lunges (3-4 sets of 8-15 reps)
• Leg curls (3-4 sets of 6-10 reps.)

Tuesday:
Martial arts

Wednesday
I have no possibility to work out because the gym is closed :(

Thursday
• Regular push-ups (3 sets of max reps, rest 60 seconds between sets)
• Triceps (3-4 sets of 5-10 reps.)
• Lat workouts; Pull ups, etc. (4 sets of 8-12 reps.)
• Dumbell schrugs (3 sets of 10-15 reps.)
• Regular barbell curls (3 sets of 8-10 reps)
• Abs

Friday
I have PE and martial arts -> enough work out

Sunday
• Thick bar or regular barbell bench press (max set of 3-5 reps)
• Flat dumbbell bench press (3-4 sets of 6-10 reps.)
• Bent-over dumbbell or barbell rows (4 sets of 10-15 reps.)
• Bent-over dumbbell rear delt flyes (2-3 sets of 12-15 reps.)
• Hanging leg raises (3-4 sets of 8-15 reps.)



I know nutrition is a very essential and proteins are also very important, however i go to high school -> food sucks and i don't really know where to get protein shakes here where i live: Korea, everything is in korean and i don't speak korean.....

Thank you for ur help

Don't say your upperbody is of most importance, you have to train your whole body, and actually working your legs with compound movements is beneficial for your whole strength, mass and general health.

When you say triceps, what exercise are you doing? And by leg barbell lifts, do you mean squats?

OK, i'll train my whole body. Yes i meant squats, i just forgot what is was called. With triceps i use a machine where u have to pull down a wire using ur triceps muscle, however i don't know what it is called.

And by the way: is it a good sign to have muscle aches after exercising.?

Just so you know bro, working out your legs will circulate more testosterone throughout your system and that will also allow you to gain more mass and get bigger.  Legs are for sure most important!

okokokok, I will work on my legs aswell, but can someone answer the questions?

Ok well the 2 questions you asked: Yes it is fine for your age, age doesn't really matter imo. And muscle soreness isn't a good thing or a bad thing it is what it is, but don't think you didn't get a good workout because your not sore, that isn't the case. Your routine is ok, but you should try some full body stuff. Look at Starting Strength. Also another thing you might want to consider is a push/pull/legs split.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

ok cool thx, i'll look into it.