Help On a New Routine

A

ArchShadow

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Hey, everyone, it's my first post on this forum, but I've been browsing it for quite a while now. I need help on making a new workout routine. This is the one that I've made, but I'm not sure if it's good:

Monday:
-Dumbell Shoulder Shrugs
-Lat pull downs
-pull ups
-chin ups

Tuesday:
-Rest

Wednesday:
-Bench Press
-Inclined Bench Press
-Push ups

Thursday:
-Leg Curls
-Barbell Wrist Curls

Friday:
-Leg Extensions
-Toe Raises (with Dumbbells at side)

Saturday:
-dumbbell Preacher curls
-Tricep press down
-Barbell Military Press

Sunday:
-Twisting Crunches
-Weighted Crunches (two 10 pound plates on each chest)
-"Ab Crunches" with weights on the machines

*I do 10 minutes of skipping and 10 minutes of Jogging after each workout

~My goal is to gain more muscle mass and bulk up with minimal workout time each day. In fact, the reason I decided to change up and spread out all my exercises throughout the week is so each workout wouldn't take up so much time. I know that when school starts again, I would probably only be able to free up around 45 minutes a day MAX for working out. I would REALLY appreciate any advice or tips given to improve my routine.

Some background information:
Sex: Male
Age: 15 (Almost 16)
Height: 5' 7"
Weight: 138 lbs
*I've been working out since 13
*Can't do squats because my parents view them as dangerous without the proper equipment
*Can't do deadlifts because my parents think they're dangerous, period.

+Side Questions:
1) What should be the maximum weight on a bench press be for someone of my age, height and weight?
2) For my weighted crunches, I've been doing 400 for quite a while, but I'm not sure if this is actually correct?
3) What are some really good cardio workouts that are intense and will burn more fat in less time than skipping and running?


THANKS SO MUCH in advance! :)
 
well, your back workout doesn't do crap for the lower back or rhomboids. you need a rowing move, seated cable rows. I would suggest bent over barbell rows, but I'm sure your parents would think those are dangerous too.

What 'proper equipment' do they think is needed for squats, besides a squat rack? if they think belts are necessary...wow. belts CHEAT you out of using the back muscles that are supposed to be getting worked on this.

So the only option I guess is back extensions, and supermans. Neither will build extremely strong back muscles, but right now, any lower back training is important.

I would invite you to have your parents post their deadlift and squat 'reasons' for why they are dangerous. They apparently don't realize that bench press is dangerous (you fail to rep, drop bar on chest, and suffocate to death).
They also probably never looked at statistics that show how out of the bodybuilding/weight lifting community, there are far fewer back injuries in general, vs. 'ordinary' people who throw out their back lifting a box of printer paper at work (or similar 'every day activity' that resulted in lower back problems, because that person had NOT BUILT GOOD lower back and ab muscles).

I would love to explain to them, in a nice way, how their fears are misplaced, and that the better thing to do is let you start learning proper squat and deadlift form from a certified trainer, starting with light weight.

as for your side questions
1. no such figure exists. any number you find will be arbitrary, based on nothing scientific.
2. 400 crunches a day is far too many. i suspect your form is bad, as 100 crunches should be grueling.
3. running is a hell of a cardio workout. but to really maximize your session, use intervals. instead of a light jog, start on a brisk walk for 2 mins, then ramp up to a light jog. then run. then run balls to the wall for a bit, until you just can't...and go back to a walk...regain your breath, let the muscles cool, and ramp it up again.

above all, keep the heart rate up. a lot of people try to stay int he 'weight loss' zone on the heart monitors most cardio machines have. that's a misnomer to call it the weight loss zone...as its' really just the 'minimum' zone to achieve weight loss...anything below it is too insignificant...anything above it is an actual cardio workout, and will burn more total calories. there's a lower percentage of that coming from fat, but in the long haul, you still burn more calories and more fat calories.
by this i mean, at the lower heart rate you might burn 60 fat cals, out of a total 100cals burned. at the higher heart rate, you burn 70fat cals, out of 150cals total. 60% vs 47% of cals burned coming from fat.
but, you still burned MORE fat and MORE total calories (to help achive that daily 500cal deficit for fat loss) AND exercised your heart...reducing risk for heart disease, etc...
 
Thanks a lot for the advice. Though I don't do 400 crunches all at once, it's sets of 100's. Is that still too much? And yeh, I don't even have a squat rack, so I can't really do squats. They seem to be really expensive, like 500$+? They do realize bench press is dangerous, and they require both my father and brother to supervise me while I bench. As for deadlifts, what would be proper form? How wide should your grip be? What weight should I start off with deadlifting?

Thanks again for the reply!
 
ArchShadow said:
Though I don't do 400 crunches all at once, it's sets of 100's. Is that still too much? They do realize bench press is dangerous, and they require both my father and brother to supervise me while I bench. As for deadlifts, what would be proper form? How wide should your grip be? What weight should I start off with deadlifting?
Click to expand...

Think of it this way: Why do 4 sets of 100 for abs but only 3 sets of 8-10 for everything else? If I was going to perform your routine, I would put Th and F together and not worry about wrist curls. However I dont like leg curls and much prefer Romanian Deadlifts which I am doing now. Theres not set weight to start off with, but definitely start light and work on form and technique.
 
I see. So you mean that I should do maybe 3 sets of 8-10 for crunches as well? Should I perform each crunch really slowly? And last question; you know the crunches you do on the machines where you grab on to the lat bar and use the weights? Are those effective? Sometimes, i feel my forearms getting more tired than my abs when i do those.

Thanks in advance.
 
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