Andy's training

Hi everyone

Im 16 I box and play basketball, used to play soccer this was my last year of it. I workout every day . My goal is to get bigger all around besides my legs and to get even lower bf %.

Age-16
Wieght-155
bf %- 9
hieght-5'6

Here's my routine i came up with seems pretty good. I know there's not a leg day but i don't want my legs any bigger I actually want them to become a little smaller just ignore that there is no leg day plz.

Monday
BACK-dead lifts 3x7 * I don't know many back exercise's
ROWS- 2x7
HANGOVERS- 2x7

Tuesday
BICEPS-1 arm preachers 3x7 - concentrations 3x5 - pulls downs 2x7
TRAPS-shrugs 3x8 - rows 3x8
WRIST - reverses 2x15 - forwards 2x15

Wednesday
ABS-machine crunches 3x10 - leg lifts 3x1 min - crunches till burn out

Thursday
run 1-3 miles depends how im feeling

Friday
BACK- dead lifts 3x7
BICEPS - 1 handed preachers 3x7 - concentrations 3x5 - pull downs 2x7

Saturday
SHOULDERS- side raises 3x7 - forwards 2x7 - military 2x10
ABS- twist 3x10 - machine crunches 3x10 - crunches till burn out

Sunday
CHEST/TRIS- bench 3x7 - dips 2x7 - wide bench 2x7 - tri pull downs 2x7

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

Ok I thought of a few things when I saw your regime. You may disagree, but i hope this helps.

First thing, if you want to be big and strong up top you BACK is your foundation. Your back will be used for all other exercises believe it or not expecially to hold the correct form and posture required for some exercises. You might want to try and add Lat Pull down and DB rows in addition to what you are doing, back is crucial.

I also noticed you do not have rest days, one thing i have noticed on this forum and you will to is that rest is essential, without it you are NOTHIN... Remember rest nutrition, and training.

Might want to consider training each muscle group once a week so your training 5 days instead of 7. So when you train, you train as hard as you can, you should also be resting as much a possible.

Hope this is helpful

Dark Horse

What most people mean when they say rest inbetween workouts is a 2 day rest between the muscle you exercised. You don't have to have a day where you do nothing. Also I have lat pull downs on bicep day because they hit the biceps and also lats as you said I call them pulls downs tho is why you mighta mistakin it.

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

max lifts... I look strong but im not really lol

Bench- 170
Dead lift- not sure I do 130 7 times tho
Squat- Don't like them
Curl- 75 2 handed
Mile run fastest time 0:04.33 see if you can beat that !

I lift for looks not strength, I will have pics up this weekend or next when ever I get around to it.

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

I do have this back pose

[image]local://upfiles/2003/B70243B0996C48AFBDD76B6EECF197B6.jpg[/image]

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We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

What most people mean when they say rest inbetween workouts is a 2 day rest between the muscle you exercised. You don't have to have a day where you do nothing.

Actually, resting a muscle group for a whole week is a great idea- The body takes longer than most people think to fully recover from a nice workout- And, having days off where you do no work is also advised- Rest is extremely important when it comes to muscle growth, and no rest is better than a day or two of not hitting the weights. Keep in mind, your body builds muscle while it's resting, not while you're in the gym.

depends on the person actually, I need 2 days some may need up to a week. Also depends on what kind a lifter, power lifters need a week to recover. Because of how they train, bodybuilders on the other hand train a different way. Allowing them to work a body part twice a week.

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

I do have these pics of me off of buddypic, since someone said they wanted to see my face. I will have new ones soon of all poses.

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We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

Going to start bulking 1/27 or if people start to join the Bulking compition I will start when we agree on a date.

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

Starting to bulk come monday-1/24 doing the max OT routine.
Not sure if I can get pics or not yet, because my dad cant get his lap top back on the internet. Hes called road runner and every thing but they didnt have a clue. I tell my dad just have someone come to the house and do it. But nooo dad never gets help on something he either does it or beats **** out of it then it dont work period. Then he says if I dont get internet im ending road runner just to screw me over. If he does ill tell you guys before I go. I dont think he will but thats what he said.

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

Junk I eat...

2 cartons of eggs
1 box of rice
2 whole chickens
protien mix
2 bags of salad
3 cans of tuna
2 gallons of milk
butter free popcorn also fat free
3 steaks
some sort of pasta
oats
oranges
turkey deli cuts
chicken deli cuts
wheat bread
apples
coconut
minute made orange juice

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

Bulking routine...

MONDAY-chest

flat bench- 3x5
incline- 3x5
wieghted dips- 1x5

TUESDAY-abs/shoulders

cable crunches- 2x10
wieghted leg raises- 2x10
military- 2x5
forward raises- 2x5
side raises- 2x5

WEDNESDAY-back/traps

dead lifts- 2x5
rows- 2x5
shrugs- 2x5
pull ups- 2x5

THURSDAY-biceps/triceps

lying tricep extensions- 2x5
press downs- 2x5
standing 1 arm db extensions- 2x5
barbell curls- 3x5
1 arm precher curls- 2x5

FRIDAY-abs/forearms

crunches- 3x20
leg lifts- 2x20
forward curls- 2x10
reverse curls- 2x10

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

Well guys im putting up new pics

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

more coming

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We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

more...

Attached Image(s)

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter