HEy all

O

ovyuk

0
Hey i am new to this forum,
I have been going to the gym for a year, then another one for a while, but i havn't had any change at all
i'm 16 years and wiegh 13stone(dont know if thats good)
I have been told thats not that bad, but it is when i look down at myself, its not good for me, it makes me feel bad, especially when people take the mic out off you!
I have my own weight bench now, which i use nearly every night!
but to be hounest i dont think i am doing most off the exercises i am suposed to, for example, triceps i dnt know how to do them or how to do my forarms, which i would like to do.
I really need to set myself up a timetable with all the exercises i can do, i could off done this befor but i cant and its doing my head in, cause i have had no change for ages, except from my biceps(there ok, just about show)

Please advice
Thanks guys :p
 
nice one thats just what i was looking for!

But i know i seems stupid to say this but, is there anyone who can help me set up a program, as i have tried b4 but just failed!

(in the summer)

can bike in morning to work and back.
then can work out the rest of the day if poss?
 
How much time to you have? Have much equipment? How many times do you want to weight train a week?

I don't get you last statment.
 
ok, i can bike to work in the morning and coming home, then from 5:30- 9:30 i have free time so i can do what ever then.

I have a bench, with leg extensions, barbell dumbels. and a lat pull down thingy!
I can get other things if nesesary
 
1. Chest/triceps/forearms - Bench (flat, incline, decline) 3 sets of 8, Lying Triceps Extension 3 sets of 8

2. Back/Biceps - 9 to 12 sets of back excercises and 3 to 6 of biceps.

3. Legs/Shoulder/traps (or spilt these up in 2 days)

That's my basic routine. I workout 2 days in a row when i'm feeling good (i have a few old sports injuries) and when i'm not i workout every other day. Lokk through the site and get some excercises.

Main Excerises
Bench
Squat
Deadlift
Bentt Over rows
Shoulder Press (miltary press)
Bicep Curl (straight bar)
Triceps extension (e-z bar)

Build your routine around them
 
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