My Teenage BodyBuilding workout.?
I am starting a bodybuilding routine for 4 months to get in shape for starting the gym in the summer. I am 15 and will be 16 in the summer. I am 9 and a half stone.
70 minute workouts on sunday, wednesday and friday and I play football on sunday and sometimes on a thursday aswell for around an hour.
This is my workout:
ABS= side bends (6.8 kg dumbbell) 1 set of 15
twisting crunches-1 set of 30
crunches -1 set of 20
toe reaches-1 set of 20
BICEPS= hammer curls (4.6 kg dumbbells) 1 set of 20
concentration curls (6.8 kg dumbbells) 1 set of 10
barbell curls (11.4 kg barbell) 1 set of 10
CHEST= dumbell Flys (6.8 kg dumbbells) 2 sets of 10
bench press (13.8 or 11.4 kg barbell) 2 sets of 10
FOREARMS = bench curls (palms facing up) (11.4 kg barbell) 2 sets of maxium reps)
LEGS = deadlifts, half squats and lunges
SHOULDERS =front raises, press.
SHRUGS, DIPS
not the greatest if your trying to build muscle, are you planning to do this all in one session? no back or tricep exercises? and too much isolation on the biceps.
try this, its a pretty standard routine and hits all the main muscle groups for bodybuilding, heavy weights an low reps is what you want for optimum muscle building
Saturday – Legs & Shoulders
Squat 4×5
Front Squat 4×5
SLDL 4×5
Calf Raises 3×8
Dumbell Shoulder Press 3×8
Weighted Crunch 3×8
Wednesday – Back & Biceps
Deadlift 4×5
Barbell bent over row 3×8
Wide Grip Chin Ups 3×8
Dumbbell curls 3×8
Plank 3×60sec
Friday – Chest & Triceps
Bench press 4×5
Incline dumbbell press 3×8
Dumbbell Flies 3×8
Close grip bench press 3×8
Dumbell Side Bends 3×8
March 10th, 2010 at 5:39 am
you never mention how heavy those weights will be. If you want to get lean and cut with muscle use medium weights if you want to bulk up use heavier weights. It took me 6 months of hard work using medium weights to have a sixpack now im just working on defining them a little more.
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March 10th, 2010 at 5:54 am
sounds good
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March 10th, 2010 at 6:14 am
I’ve found that it’s not about how heavy the weights are but how many sets your doing. For example if your using 20lb weights and are doing only 20 hammer curls you will get results but probably not as much as you would using 10lb weights and doing 60 hammer curls. Your workout seems to be really good but be sure to do more sets as you get more fit. Also I know it’s easy to lose morale but keep your hopes up you’ll get fit faster than you expect!!!!
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March 10th, 2010 at 6:34 am
not the greatest if your trying to build muscle, are you planning to do this all in one session? no back or tricep exercises? and too much isolation on the biceps.
try this, its a pretty standard routine and hits all the main muscle groups for bodybuilding, heavy weights an low reps is what you want for optimum muscle building
Saturday – Legs & Shoulders
Squat 4×5
Front Squat 4×5
SLDL 4×5
Calf Raises 3×8
Dumbell Shoulder Press 3×8
Weighted Crunch 3×8
Wednesday – Back & Biceps
Deadlift 4×5
Barbell bent over row 3×8
Wide Grip Chin Ups 3×8
Dumbbell curls 3×8
Plank 3×60sec
Friday – Chest & Triceps
Bench press 4×5
Incline dumbbell press 3×8
Dumbbell Flies 3×8
Close grip bench press 3×8
Dumbell Side Bends 3×8
References :