Is this a good routine for a 14 y/o?

J

Jeremy777

0
I do 4 full body workouts on Tuesdays, Thursdays, Saturdays and Sundays. All exercises are 4 sets of reps : 10,10,8,6 and when i can achieve that order in a exercise i put the weight up for that exercise 2.5kg (5.5lb) for the next workout.

Tuesday:
Seated behind-neck military press
Twisting crunches (4 sets of 15)
Barbell curl
Crunches (4 sets of 15)
Squats
Pullovers

Thursday:
Bench press
Wrist curl
Deadlift
Shrug
Upright row
Calf raise

Saturday:
Same exercises as Tuesday but in a different order.

Sunday:
Same exercises as Thursday but in a different order.

I was wondering if these are good full body workouts and if I am trying to bulk should i do 3 sessions of HIIT (to keep fit) on the days i dont do weight training.

Also, should i eat more on the days i am doing HIIT so i can keep gaining weight? ( i eat 2500-3000 calories a day right now, havent started HIIT yet though)
 
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buzz said:
thats a split not a fullbody,and a poor one where did you get that from.
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I made it myself. Why isn't it a fullbody? The Tuesday and Saturday workout uses the shoulders, upper back, lower back, abs, obliques, biceps, quads, lats.

The Thursday and Sunday workout uses the Triceps, pecs, forearms, lower back, quads, traps, shoulders, upper back, biceps, calves. I'm pretty sure its a fullbody..
 
You do crunches and bicep curls before squats? Big no no. You want to do the most important exercises first. You want to do the biggest lifts, and the supplemental exercises after.

If you want to do those days, you might want to look at a push/pull routine, or an upper/lower split.

I wouldn't do HIIT 3 days a week if you're trying to bulk.

I'd say scrap this and make a new one.
 
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Jeremy777 said:
I made it myself. Why isn't it a fullbody? The Tuesday and Saturday workout uses the shoulders, upper back, lower back, abs, obliques, biceps, quads, lats.

The Thursday and Sunday workout uses the Triceps, pecs, forearms, lower back, quads, traps, shoulders, upper back, biceps, calves. I'm pretty sure its a fullbody..
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fullbody is doing all the muscles in one go usually 3x a week.
 
Tuesday:
Seated behind-neck military press
Twisting crunches (4 sets of 15)
Barbell curl
Crunches (4 sets of 15)
Squats
Pullovers
tuesday has no chest,triceps.no calfs,no vertical pulls


Thursday:
Bench press
Wrist curl
Deadlift
Shrug
Upright row
Calf raise
thursday is better but no tri/bis
and wrist-curls,upright-rows,press-behind-neck are not good exrcises BTW i am not having a go just trying to help out.
 
Jeremy777 said:
I know that, and my workouts are fullbody.
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Apparently not, because in your original post you state --
Tuesday:
Seated behind-neck military press
Twisting crunches (4 sets of 15)
Barbell curl
Crunches (4 sets of 15)
Squats
Pullovers
Clearly there is no back work, and just a few pullovers for chest.

Thursday:
Bench press
Wrist curl
Deadlift
Shrug
Upright row
Calf raise

still almost no back work, finally some chest work, but then you throw in wrist curls for some reason....


Ok, I'll admit its a fullbody routine that has gaping holes in muscle groups.
 
Ok i just made a new one.

Btw ill change it to 3 times a week and the same routine every workout instead of 2 different ones, is that good or bad:confused:

Squats - Quads
Bench Press - Chest
Deadlifts - Lower Back
Military Press - Shoulders
Calf Raise - Calves
Bicep Curls - Biceps
Crunches - Abs
Twisting Crunches - Obliques
Shrug - Traps
Pullover - Lats
Close Grip Incline Bench Press - Triceps

That seems like a lot of exercises:( Is that ok?

And what should i do for upper back? Im confused on that one.
 
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you need some upper back horizontal pulling like rows.

you there got two horizontal push, but no pull! id ditch the close grip and put inn a row instead.
 
if your doing fullbody mostly compounds you dont really need to do bis and tris they get hit good with the compounds if you want to do the same workout 3x a wk IMO this would be better
squat alternated each day with deadlift
bench
chin or pulldown
dips
bent-over-row
shoulder press
thats it if you want to add arms thats up to you but give the compounds a try on there own if you lift heavy enough you wont be able to do a curl or tri press.
 
if you want an A B routine you could try this.
mon,wed,fri,
A)
squat
incline bench
chins
shoulder press
bent-over-row
B)
deadlift
dips
pulldowns
db-shoulder-press
low-pulley-rows
if you do an A)B) routine you can fit in all your exercises horizontal/vertical pulls/pushes etc
 
I was talking about yours.

Too many freeweights and not enough machines, too many exercises in total and a split isn't necessary.
 
Streamline said:
I was talking about yours.

Too many freeweights and not enough machines, too many exercises in total and a split isn't necessary.
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Why would you suggest Machines over free weights anyway?
Weight machines do NOT work ones Proprioception nor do they work stabilizer muscles as well as their extremely expensive (to buy) along with many other factors. I just do not understand why you believe machines to be so much better for someone just starting out.
 
I'll explain that and use bench press as an example because everyone knows what that is and it'll be easier to understand.

Put a person whose never lifted in their life on a bench press and their form will most likely be all over the place. There's alot of margin for error and it takes alot more concentration to get the form right. Now, stick them on a vertical or horizontal chest press and all they need to worry about is pushing the weight up and down, it's a lot simpler. The same thing applies to barbell squats/sum sort of machine leg press, bent over row/supported row (or another back machine weight)...etc. All i'm saying is, use the machines for starters than progress to free weights as you become more experienced. I hope you understand now.
 
god, im sick of bringing up this all the time.
Dont use machines instead of free weights.
If your afraid of bench press accidents due to form, have them do pushups instead, WAY better than any chest machine.

and if you teach propper form on the squat, balance wont be much of an issue, just dont increase the weight before from is good. Ive seen alot of people squat for the first time, none of them have really had any problems once they got the right idea about form.
and anyways, alot of people can start with bodyweight squats and use no weight. its not worth teaching bad movement patterns and increasing chanse of injury with a leg press machine.

its better to use a progression from bodyweight to free weights than machines to free weights. thats what most of the proffessionals ive talked to do
 
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