Body Weight Workout - What Do You Think?

H

hunter

0
Hi guys, I am a 15 year old male, I am 5' 8" and weigh 147lbs. I am looking to improve my general fitness, increase muscle mass greatly and improve my performance at long distance running and swimming. I have been using the sixpackshortcuts channel on YT for help, and all of the exercises I have found are from there. I have found a great range of exercises, but I'm not sure how to arrange them into a great workout regime. The only equipment I have access to are some dumbbells and a pull up bar.

Here are the exercises:

Chest & Bicep:

4 Sec Push Ups (10 reps)
Biceps Curls (10 reps)
Dynamic Push Ups (10 reps)
Underhand Front Raises (10 reps)


Triceps:

Dips (til failure)
Close Grip Push Ups (til failure)


Back:

4 sets - Wide Grip Over Hand (Until Failure)
4 sets - Close Grip Over Hand (Until Failure)
4 sets - Medium Grip Under Hand (Until Failure)


Abs:

Knee to Elbow Touch 4 Sets of 10 reps (Each Side)


Leg:

Body Weight Squats - 10 Reps
Ski Hops - 10 Reps Each Leg
1 legged toe touch - 10 reps each leg
3 Position Calf Raises - 90 reps (30 per position)


Do you have any ideas as to how to put these exercises into an effective workout (including how regularly to do each exercise).

Also, are there any areas of the body that I am missing or need to improve the exercises on?

Cheers,
Ben:)
 
I've been thinking some more, and reading other topics. How does this look?

Mon - Upper Body

4 Sec Push Ups (10 reps).
Biceps Curls (10 reps).
Close Grip Push Ups (10 reps).
Underhand Front Raises (10 reps).
Dips (Until failure).
Wide grip over hand pull ups (2 sets - until failure).
Close grip over hand pull ups (2 sets - until failure).


Tuesday - Lower Body

10 V-Sits
10 Triangles
Body Weight Squats - 10 Reps
Ski Hops - 10 Reps Each Leg
1 legged toe touch - 10 reps each leg


Wednesday - Cardio

5-6 mile run


Thursday - upper Body

4 Sec Push Ups (10 reps).
Biceps Curls (10 reps).
Close Grip Push Ups (10 reps).
Underhand Front Raises (10 reps).
Dips (Until failure).
Wide grip over hand pull ups (2 sets - until failure).
Close grip over hand pull ups (2 sets - until failure).


Friday - Lower Body

10 V-Sits
10 Triangles
Body Weight Squats - 10 Reps
Ski Hops - 10 Reps Each Leg
1 legged toe touch - 10 reps each leg


Saturday - Cardio

5-6 Mile Run.


Sunday - Cardio

Swim.


What do you think of this routine? Have you got any ways of improving it?

cheers,
Ben
 
Is there something that I'm doing wrong? I never seem to get a response when I post on fitness forums. Please help me out guys, I've been looking for help for quite a while, and I don't seem to be getting anywhere.

Cheers,
Ben
 
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