15 y/o workout plan

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retired_wolih

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Hi, Iam looking for a workout plan to workout basicly all the arm's muscles. I've been working for times, but never had a professional plan. I dont have enough time, nor someone to drive me to the gym, so I'm looking for something to do at home with a couple of 10kg dumbells. (4 rings of 2.5kg).

I need to know for example, how many lifts do I have to do with each arm, which lifts to do (i know their names), how many groups of lifts do i have to do, the rest periods between each group and how many days a week.

I would also like to know some vocabulary...what does sets, repetitions mean?
 
wolih said:
Hi, Iam looking for a workout plan to workout basicly all the arm's muscles. I've been working for times, but never had a professional plan. I dont have enough time, nor someone to drive me to the gym, so I'm looking for something to do at home with a couple of 10kg dumbells. (4 rings of 2.5kg).

I need to know for example, how many lifts do I have to do with each arm, which lifts to do (i know their names), how many groups of lifts do i have to do, the rest periods between each group and how many days a week.

I would also like to know some vocabulary...what does sets, repetitions mean?
Click to expand...

Sets- Groups of Reps. Usually a break inbetween.
Reps- How many times your lifting a weight

Example
Bench press whatever weight 10 times
Take a 30 second break
Bench press whatever weight 10 times
Take a 30 second break
Bench press whatever weight 10 times

That would be 3 sets of 10. (3x10)

Your focus shouldn't be just on Arms. It should be on your entire body. start learning the major compound movements

Bench Press
Bent-over-Rows
Squats
Deadlifts
Pull-ups
Military Press

With a proper diet aiming for size (about 0.5-1 pound a week) your arms will get bigger. Don't worry about isolations exercises like bicep curls; this will only slow you down.

Have you ever seen a 700 pound squatter with small arms??
 
Ok, now that I know the vocabulary, what should I do? I mean,
How many days a week
--how many sets
--what sets to do (IF you say nothing, Iam going to apply the ones that you --told me to
----how many reps of each
----(supposing a 30sec break time between them, as you told me)

Thanks for helping out
 
Since you're beginning, try 3 sets of 10-12 reps.

You want to have at least 5 exercises to make a workout.

Again, since you're beginning, I would recommend 90 second rest in between sets. 60 was too short for me when I started, but maybe that's just me. Try it out and see what you think.

And to save time, yes, you want BIG movements, like jman said.
Squat, dead lift, bench press, and pull-ups are my personal favorite.
 
Well, Iam not really "starting", I've been working, but nothing guided..
Thanks for the advice.
Good thing that pull-ups are very efficient, now that I do them a lot, and like em very much also.
 
that weightlifting would stunt growth was a hypothesis made a long time ago, they did studies to prove it, but it was never proven. Since then it's become one of the biggest myths in weight training. You won't stunt your growth by lifting weights.
 
gnutella said:
15? Aren't you still growing. Won't all those heavy weights stunt your growth?
Click to expand...

Sounds like you've been educated by the media for far too long..
 
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