help need routine
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help need routine - 8/16/2004 9:41:52 PM
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lilwrestler008
Posts: 86
Joined: 8/16/2004
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Hey i need help with a good routine. Im 14 years old im 5,8 and weigh 120.
Chest/shoulders- ?
flat bench press- 4 sets
incline bench- 2 sets
bar dips- 4 sets
Upright rows- 2 sets
Abs-?
crunches- 4 sets
reverse crunches- 3 sets
Obliques- 3 sets
Legs-?
Squats- 2 sets
Hamstrings- 2 sets
Calf raise- 1 set
Quads- 2 sets
Biceps/Triceps-?
Curls
Tricep extension
bent rows
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RE: help need routine - 8/17/2004 10:24:19 AM
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TeenDreaM
Posts: 7
Joined: 8/17/2004
Status: offline
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For your shoulders use Military presses instead of upright rows as they target the delts much better IMO. I also would not dedicate a whole day to abs because of the fact that you do not have a day for back excersises. Do more sets of squats for leg day also. Eat a whole lotta food so you can bulk up. Good luck bro. Keep me filled in on how it goes.
TeenDreaM
(in reply to lilwrestler008)
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RE: help need routine - 8/17/2004 3:17:27 PM
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cpl
Posts: 4780
Joined: 5/26/2003
From: New York City
Status: offline
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Definitely add a back day in there. Also, add a real shoulder workout- One exercise for that muscle group isn't enough.
Also, add more for the biceps and triceps- You mention bent rows under them, if you mean bent over rows, it's actually a back exercise, the biceps get only secondary work there. Finally, even out the number of sets for each exercise- Why only 2 sets of incline bench when you're doing 4 sets of flat bench? Even better, why only one set of calf raises while other muscles are getting as many as four? Try doing three sets for every exercise.
(in reply to TeenDreaM)
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RE: help need routine - 8/17/2004 4:18:26 PM
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lilwrestler008
Posts: 86
Joined: 8/16/2004
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thanks
(in reply to cpl)
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RE: help need routine - 8/18/2004 11:15:52 AM
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supremefresh
Posts: 238
Joined: 7/9/2003
From: Allentown, PA
Status: offline
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if your just starting, you should get started off right.
Thats NOT to say there is a right or wrong way to work out, however; there are definite must haves and must do nots.
Firstly, this is not a bad workout, but you lack a day for back. The problem is, is that without working out your back you become 1. more injury prone 2. doofy looking 3. more apt to hit platues
If I were you (which I am not), I would do a three day split taking the fourth day off then start over again. Don't over exert yourself just yet. If you start doing an insane workout without letting your body adjust you might yourself somewhere you dont want to be.
Something like this may work:
Day 1: Pushes
3 sets bench press
3 sets incline bench press
3 sets military press
3 sets triceps (you can pick)
Abs
Day 2: Pulls
4 sets lat pull downs
4 sets cable rows
3 sets pull overs
3 sets barbell curls
Day3: Legs
4 sets squat
3 sets leg curls
3 sets leg press
3 sets calf raises
Abs
Day4: Off
repeat
Now this may work for you, it may not. Depending on your schedule and where you can lift and with what.
But the key points to this workout is that it isnt too much for your young body to handle and its enough to work you out. Also, it incorporates the whole body. Problems with it: a little soft on the shoulders but you work them out with almost every exercise. When you get a little bigger and little more experienced you can add more. I hope this helps
-TY
< Message edited by supremefresh -- 8/18/2004 11:17:16 AM >
_____________________________
THE MONKEY HAS SPOKEN!
(in reply to lilwrestler008)
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RE: help need routine - 8/19/2004 6:27:41 PM
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Kataz
Posts: 4
Joined: 8/5/2004
Status: offline
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while on a routine topic, what do you guys think is a good back workout, need to work my back out a bit heh
(in reply to cpl)
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RE: help need routine - 8/21/2004 8:31:35 AM
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8pack
Posts: 1257
Joined: 2/3/2004
From: Boca Raton, FL
Status: offline
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for lower back, i've been doing stiff legged barbell deadlift. They seem great
got to scroll down to find it
(in reply to lilwrestler008)
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RE: help need routine - 8/21/2004 2:50:00 PM
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supremefresh
Posts: 238
Joined: 7/9/2003
From: Allentown, PA
Status: offline
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kataz,
for back work outs you have to consider two basic movements of the back. the pull up motion, and the rowing motion.
as long as you do both these things you really get a complete workout.
for me, i usually start out with 6 sets of pull downs, then do 6 sets of rows, followed by 3 machine pull overs, dumbbell rows, reverse flies.
really hits all areas of my back i want to hit. however, like 8pack says for lower back you really need to do some deadlift/powerclean/clean and jerk... (traps i get with shoulder day)
_____________________________
THE MONKEY HAS SPOKEN!
(in reply to Kataz)
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