Help me create a fitness schedule

K

Kev191

0
Hi! My sister and I (now that she is done University and I'm getting back at it) are going to start exercising again. However, apparently to be safe, I have been told on these forums (as to not interefer with growing possibly) to not overload, but just do a lot of reps. I do not have much available to me other than a home gym (I will list machines after), so I would like you to help me create a schedule. (If it helps I'm almost 16 yrs old 5'8'' 115 lbs, and my sis is 21 yrs old 5'4'' 105 lbs....I just want to get in a good state of fitness, whereas my sister would like to lose a bit of flag around the abdominal area)
What I have available to me:
Total Gym Elite
Beep Test
Inversion Table
BOSU
Gazelle Sprintmaster w/power pistons
Health Rider
Bike
And the regular available stuff such as Running, push-ups, etc...
I hope I have given enough info that you can help me...feel free to ask more if its necessary. Thanks in advance!
 
My total gym is the 4th one down on the link, I have an older version of that health rider, same principle really, thats my gazelle, i have the slightly smaller BOSU, and that is my inversion table. I'm most concerned about what my rotation should be for say cardio, upper body, lower, or whatever is best. Also what amount of reps should I be doing? I'm doing the intermediate total gym workout, and I used to be on the 4th height doing 2 sets of 12 reps of each upper exercise one day, and then same thing but lower the next. However I'm a little worried about the controversial issue of bulking stunting growth so instead I was told to do many more reps. How many reps and how many sets should I do?
 
Weight lifting is not going to stunt your growth unless you try to lift an extremley ridiculous weight that you know you cant lift. At 5'8 you need to put on alot of pounds. Your diet needs to be checked, remodeled whatever. Go into the nutrtion section and you will probaly find everything you need to know about what to eat when to eat how to eat. You have alot of machines, but what about weights,dumbells, etc. You should probaly go into a full body workout. Type in fullbody in the search engine on here and also visit t-nation and look up fullbody on that. that will tell you all about fullbody workouts. Get rid of the 100 rep scheme, aim for 3-4 sets, 5-15 reps.
 
You must log in or register to reply here.
Back
Top