bodyweight only routine for a 15 y/o

T

thelionofgod

0
hey, fit4life1976 just gave me the same program as he did to other people my age- pushups, crucnhes and not much else...

anyway, i did it 4 one day and was unchallenged, and unable to reach a failure point when doing crunches even after 20 min... just got bored...

anyway, can anyone recommend a good routine 4 me to use (preferably one i can split into 2 shorter routines as i dont have time 4 1 long 1) which doesnt involve any weights/machines....


ive already looked on BWC and although useful, i dont own iron poles or a climbing frame/jungle gym...

my stats r floating round cyberspace already, with tons of pics, but anyway...

5'8"
15 years old
125lbs and bulking
maintenance kcal ~2500
eating ~2700+ (all clean)
looking 4 size above all, but im sure strength and size go hand in hand
status: dead bored

Chillen have u got my post yet? Its on your chillout log...


c y'all later...

hopefully with sum advice...

Josh
 
thelionofgod said:
anyway, can anyone recommend a good routine 4 me to use (preferably one i can split into 2 shorter routines as i dont have time 4 1 long 1) which doesnt involve any weights/machines....
Click to expand...

Here's a bodyweight routine you can try ...it comes from trainer Craig Ballantyne here in Toronto. Here is one set......

20 Prisoner Squats

20 Pushups

10 Jumps

10 Inverted Rows ( you can do this with strong broom handle between 2 chairs )

20 Forward Lunges (10 reps per side)

15 Close-grip Pushups

5 Chin-ups or Inverted Rows ( again, you can do this with strong broom handle between 2 chairs )​

...taking no rest between exercises and doing 3 sets in total.
 
Theres tons of stuff u can do with no equipment.

For example you could do 2/3 sets of each of these 3 times per week.
squats
lunges
push ups
chin ups
pike press
sit ups

i second the recommendation that u check out for ideas on how to make your own equipment and other good things.

I recommend you eat a little more than 200 cals over maintenance if you wanna add size. Id shoot for 3000 cals if i was u.

GL.
 
Hey, thanks everyone, but times have changed now.....

I'm now slightly taller (2"), but the big improvement is that I now weigh 161lbs.

Thanks to whoever ranted about deads — really did a lot for me.

Anyway, to put on 36lbs in 14 months seems reasonable to me, although I was wondering if anyone has a good variation on the skull crusher / overhead press / narrow grip pushups, as my triceps are desperate for a new exercise.....


My lifts, now that I can post at least some of them, are

Curl - 35kg / arm
Bench - 90kg
Pullups - 8 super slow reps
Single arm overhead presses - 25kg
Deadlift - 110kg

Josh
 
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