Another Kid Looking For Answers!!!

C

Cheyenne

0
Hello everyone

I'm new to this forum, I'm 15 years old, 181 lbs, and about 5'9'' and I have been working out for a few years now on and off (on mostly in winter, off in summer). My one rep max in bench is 250 so im not 185 lbs fat, but im not solid muscle either. So now I need some help on a few things. First I want to lose weight, but don't really now what to do. Running from what I've been reading is probably the best thing to do but my endurance levels aren't to good, so my question is do you think that I should just suck it up and run or try to find something else to do? Second, I heard that if you don't run around 30 miles a week you won't see much results (is there truth to that)? Third, what opinions can you give me on my routine (Its pretty basic)to make it better so i can get a "Total Body Workout".

Monday, Wednesday, Friday
Flat Bench Press-6x10,10,8,6,5,5 reps
Barbell Curls-4x15,12,10,8
Wrist Curls-4x12,12,10,10
Crunches-4x50
Squats-4x10

Tusday, Thursday
Incline Bench Press-4x10
Decline Bench Press-4x10
Dumbell Rows-4x10
Upright Rows(close grip)-4x10,10,8,8
Calves-5x20

I thank anyone who responds in advance, this is greatly appreciated and nice to finally get these questions of mine answered.
 
Dude thats way too much benching and i mean WAY. I don't know where to start but that certainty not a fullbody routine.

Deadlifts, pullups, BB rows, military press....

Read over some of my posts, evolution, abear, mriek etc and you should get some good ideas of how to train.

If you want to lose weight, you can either bust your ass, runnning for instance or learn about nutrition and control your body alot more with less cardio.
 
agreed, not enough back work at all. nothing for triceps except bench pressing.

agree with all of what newf says.

if you can only run a mile, run a mile, then walk until you can run more. build endurance...most people aren't born able to run 3 miles without puking.
 
That reminds me what is a "clean diet"? I forgot to metion that i need help with diet information, and I should cut back benching to 3 or 4 sets of 6-10 reps?
 
What they're saying is you shouldn't bench every day. I don't see anything for your lower back. You have way to much upper body compared to your lower body. Way to high of reps on the crunches.
 
Squats
Overhead Press
Rows
Bench
Upright Rows
Lunges
Good Mornings
Dips
WEIGHTED Crunches


^^That's a good full body routine. Basic, but good.

Supp. Exercises: (if needed)
calf raises
wrist curls
bb curls
leg curls
skull crushers

You could split it if you thought that's too much for one day. Upper/Lower. Keep abs and lower back (GM) on lower. Just a suggestion.
 
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