Advice on my routine.

P

Pelican

0
Just looking for some general advice on my workout routine.

Age=16
Weight=150
Height=5"10

Every other day I switch off between the following two workouts:

1st Workout:

Bicep Curls (Reps = 10)(Sets = 3)
Hammer Curls (Reps = 10)(Sets = 3)
Tricep Kickbacks (Reps = 10)(Sets = 3)
Dumbell Triceps Extensions (Reps = 15) (Sets = 3)
Alternate From Arm-Raises (Reps = 10) (Sets = 3)
Lateral Dumbell Raises (Reps = 20)(Sets = 3) (One set for each category, front, mid, behind)
Push ups (Reps=25)(Sets=4)
Sit ups (Reps=150)(Sets=1)

2nd Workout:

Bodyweight Squats (Reps=25-35)(Sets=4)
Bodyweight Calf Raises (Reps=50)(Sets=2)
Floor Hip Abductions (Reps=20)(Sets=3)
Briding (Time=5 mins)(Sets=1)
Push ups (Reps=25)(Sets=4)
Sit ups (Reps=150)(Sets=1)

I don't do these every other day, I usually miss a day or two on weekends, but thats about it.

For cardio I run for about an hour nonstop during track 2x a week, and do 15-30 minutes of cardio at home the other days, but again, i'm not perfect on that.

My diet is pretty healthy, considering my mom works at whole foods and will buy me whatever I want. An average day will be:

Breakfast: Whole Wheat English Muffin w/ Soybean Butter, Tall glass of soy milk w/ Whey Protein Powder (20g protein), 17oz Green Tea

Snack: Piece of fruit, or nonfat yogurt, or serving almonds, with 17oz Green Tea

Lunch: 20g Protein Bar, or sandwich w/ chicken on whole wheat bread, and piece of fruit. 17oz Green Tea

Snack: Piece of fruit, nuts, or bar.

Dinner: Whatever my mom makes, varies alot of times. 17oz Green Tea

Snack: Piece of fruit, or cup nonfat yogurt.

All organic/preservitive free etcetcetc.

Thanks.
 
Advice can come if we know what your goals are.

If you are looking to add some mass, I would recommend some heavier weights (form and safety first) and lower the reps some. Combine this with adding 500 calories a day to your diet, should result in added mass.

If you are looking to cut fat, reduce your diet (calories) by a couple hundred.

Your diet looks very good and judging by your height weight you probably are no where near fat. Good to see some younger people and parents that are aware of what they are eating.
 
Yes definitely list what you are looking to accomplish with this routine.

Wheres the H20? Drink some water throughout the day, you need 100+ oz a day.
 
I drink plenty of water every day, forgot to list it.

I'm looking to be in general good shape, and put on some mass has been a new goal recenty, but I have limited equipment.

I have a decline, and a incline bench at my school that are tucked in a corner that i'm trying to find some room to let my school let me use them.. That way I can do deadlifts, bench, weighted squats, etc..

The weights i'm using at home are a screw on dumbell set.. and seeing as I have limited weights (and not really any money to buy more) I can't really add weight, unless I can use the stuff at my school.

Since i've started watching what I eat, and working out everynight, i've lost probably 10 pounds.. Most likely my fat, so i'm hoping to throw on some muscle mass.

Also, is there an easy way to determine my percentage of body fat?

Thanks for all the help.
 
You must log in or register to reply here.
Back
Top