Bodybuilding Forum - DiscussBodybuilding.com

New Routine + Diet Please

Users viewing this topic: none

Logged in as: Guest

Printable Version

All Forums >> [Specifically For You] >> Teenage Bodybuilding >> New Routine + Diet Please

Page: [1]

Message

<< Older Topic Newer Topic >>

New Routine + Diet Please - 10/28/2007 4:00:07 PM

Ubertreffen

Posts: 20
Joined: 7/22/2007
Status: offline

Need a new routine that contains 5 days a week working out + I need a new diet, etc.. where do I find the foods to eat, where are some meal plans, etc...

How many reps should i do, etc...

Stats:
Age - 16
Weight - 170 to 175

My Goal is to gain muscle and lose body fat... we'll gain muscle while losing fat :) also the supps I'm taking are whey protein, fishoil, multi. What else can I take?

Thanks in advance.

Post #: 1

DiscussBodybuilding.com recommends buying your bodybuilding supplements from Supplements101.com

RE: New Routine + Diet Please - 10/28/2007 6:13:19 PM

WheyFreak

Posts: 322
Status: offline

Five Day SAMPLE workout.

Monday- Chest
Pushups 2xFail
Flat Bench Press 4x6, 6, 10, 12
Incline Bench Press 3x6, 10, 12 OR Decline Bench Press 3x6, 10, 12 (Rest Pause on Last Set Every Other WO)
Dumbbell Bench Press 3x8, 10, 6
Tuesday- Back, Abs
Deadlifts 4x6, 8, 10, 12
Bent-Over Barbell Row 3x8, 10, 12 OR Seated Cable Rows 3x8, 10, 12
Barbell Shrugs 3x10, 12, 12 (Behind the Back, Front, Dumbbell, or Machine Shrug)
Weighted Crunches 3x20-30 OR Cross-Over Crunches 3x30-40
Wednesday- Off
Thursday- Triceps, Biceps
Barbell Curls 3x8, 10, 12 (Drop Set on Last Set Every 2 WOs)
Hammer Curls 3x10, 12, 12
Concentration Curls 2x10, 12 OR Preacher Curls 2x 10, 12 (1 ½’s Every 3 WOs)
Reverse Barbell Curl 2x8, 12 OR Behind the Back Wrist Curls 2x8, 12
Triceps Extensions 3x8, 10, 12
Weighted Bench Dips 2xFail OR Cable Pushdowns 2x8, 12 (For Weighted Bench Dips use Slow-Motion Reps Every WO)
Friday- Quads, Abs
Squat- 3x6, 10, 12
Leg Extensions 3x8, 10, 12
Leg Raises 2x20-30 OR Hanging Leg or Knee Raises 2x10-20)
Weighted Crunches 3x20-30

Saturday- Shoulder, Calves, Hamstrings
Overhead Barbell Press 3x6, 8, 12 OR Shoulder Presses 3x8, 10, 12
Dumbbell Lateral Raises 3x8, 10, 12 OR Upright Rows Or Bent-Over Lateral Raises 3x8, 10, 12
Standing Calf Raises 2x10, 12
Squats 3x6, 8, 12 OR Hack Squat 3x6, 8, 12
Sunday-Off

I forgot to tell you...you should switch around the friday and thursday workouts so you don't work your quads two day in a row

< Message edited by WheyFreak -- 10/28/2007 6:18:02 PM >

_____________________________

The anti yet Coalition- Member
Rank: Hostile Sniper

Age 14
Weight 145
Height 5 feet 4 inches
Bf- No clue
Currenlty- Bulking
Goals:145-160 pounds of muscle and as tall as I can get!!!
Supps- Whey Protien, Probolic- SR, Flax oil, Fish oil, Multi-vitaimin, Vitamin E

(in reply to Ubertreffen)

Post #: 2

RE: New Routine + Diet Please - 10/28/2007 6:15:43 PM

WheyFreak

Posts: 322
Status: offline

For diet just search around the site, i would recommend the gaining mass thread or Bulking for Beginning Teens, unless of course your not a teen

_____________________________

The anti yet Coalition- Member
Rank: Hostile Sniper

Age 14
Weight 145
Height 5 feet 4 inches
Bf- No clue
Currenlty- Bulking
Goals:145-160 pounds of muscle and as tall as I can get!!!
Supps- Whey Protien, Probolic- SR, Flax oil, Fish oil, Multi-vitaimin, Vitamin E

(in reply to WheyFreak)

Post #: 3

RE: New Routine + Diet Please - 1/29/2008 9:14:11 AM

alex05

Posts: 8
Joined: 1/28/2008
Status: offline

im 17 and i recently got no-xplode... in 1 week i saw a bit of results. its a great supplement.
i heard blueberry is a good flavor but i got fruit punch which can taste a little strong at times :P

(in reply to WheyFreak)

Post #: 4