a kid in need of help

T

thequadkid

0
hi, im 16, 128lbs and about 5'7

and i need help finding a workout plan that will help me gain some muscle, and keep tone

i run an hour everyother day, followed by an hour and a half of various push/pulling and leg lifting on my home gym, also crunches, and situps

but im not sure on how many reps and set is should be doing of each thing

right now i can bench about 150, leg lift well over 150 (and leg lift while laying on my stomach at 90), curl about 90, and that high pulley on the home gym with the bar you pulldown at about 130

is that ok, should i be able to do more?

how many reps and sets should i be doing to build some muscle, but still keep lean and tone?

any other info anyone one wants to tell me would be appreciated!
im open ears!

also on the days in between these, i will most likely ride my mnt. bike all day with friends, or race my quad at the track, work outdoors, etc.

i just need some help establishing what my workout plan should be
 
To put on muscle, you would genearally keep your reps in the 8-12 range. Your diet is also vital for putting on muscle. Also, do your lifting prior to your running. Do you have access to free weights, they are much more beneficial than machines.
 
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