Hi, im 15 male and i play basketball. I was always told not to do weights but i think nows the time. Im 184cm 68 guard and im kind of lanky got long arms and im pretty athletic. But my aim this offseason is to get stronger in the arms. I always do push ups but never did weights. Over the last couple of months i've done some bicep curls etc but nothing to serious. But the one week i've stepped it up and this is what i usually do on a daily basis, i'll skip my cardio and basketball exercises ill just tell you guys what i do weight lifting and core wise. Oh and have no clue with the names so im going to have to use my adjectives.
everything i do is 4 sets and 10 reps im not sure why though lol.
During the sets say i do bicep curls ill do and then ill do bench press vise versa
bicep curls each arm 7.5kg 4 sets 10 reps each set
bench press 30kg 4 sets 10 reps each set
the one where you get the dumbells and put it behind your head and raise up works your triceps 4 sets 10 reps each set 7.5kg
the one where you sit down with your back straight and you lift two dumbells up and then bring them down like you do a bench press 4 sets 10 reps each set 7.5kg
10kg dumbell and raise it above my head and down 4 sets 10 reps each set
this one works your triceps, you stand up straight and out your arms out wide and with a dumbell you got up and down 5kg 4 sets 10 reps each set
Thats pretty much all the workouts i do with weights. i wont do deadlifts by the way
i also do
4 sets of 50 crunches=200 crunches
4 sets of 50 bicycle crunches
4 sets of where you ly down on your back and lift your legs up and touch them 4 sets of 20reps of those
ill sometimes do the bridge etc
so those 3 workouts work the abdominal region and i do all those 3 in between each set so one after the other no break, ill do 2 sets of all those have a 30 second break then again do the othe 2 sets
4 sets of 10 rep push ups
4 sets of 10 rep triangle push ups
So thats pretty much all my strength workouts
My diet: well its healthy breakfast is usually eggs or healthy cereal i.e oats(porridge) or weetbix, lunch=tuna plus wholemeal bread=dinner=meat and salads, plus i eat lots of apples and bananas and fruites during the day and drink tons of water. every now and again ill have junk food but im stricter on my diet now.
So thats pretty much it, what do you guys think. I want to come back into preseason in top nick. i got a plan by december is where i want to be in that top nick, is it achievable? if i do this everyday.? will i get bigger and stronger in the arms by doing these workouts? also for instance the bench press i started off with 25kg and now i went to 30kg im gradually adding more weight. Is my workouts good? will i get 6 pack abs? and what should i eat?
everything i do is 4 sets and 10 reps im not sure why though lol.
During the sets say i do bicep curls ill do and then ill do bench press vise versa
bicep curls each arm 7.5kg 4 sets 10 reps each set
bench press 30kg 4 sets 10 reps each set
the one where you get the dumbells and put it behind your head and raise up works your triceps 4 sets 10 reps each set 7.5kg
the one where you sit down with your back straight and you lift two dumbells up and then bring them down like you do a bench press 4 sets 10 reps each set 7.5kg
10kg dumbell and raise it above my head and down 4 sets 10 reps each set
this one works your triceps, you stand up straight and out your arms out wide and with a dumbell you got up and down 5kg 4 sets 10 reps each set
Thats pretty much all the workouts i do with weights. i wont do deadlifts by the way
i also do
4 sets of 50 crunches=200 crunches
4 sets of 50 bicycle crunches
4 sets of where you ly down on your back and lift your legs up and touch them 4 sets of 20reps of those
ill sometimes do the bridge etc
so those 3 workouts work the abdominal region and i do all those 3 in between each set so one after the other no break, ill do 2 sets of all those have a 30 second break then again do the othe 2 sets
4 sets of 10 rep push ups
4 sets of 10 rep triangle push ups
So thats pretty much all my strength workouts
My diet: well its healthy breakfast is usually eggs or healthy cereal i.e oats(porridge) or weetbix, lunch=tuna plus wholemeal bread=dinner=meat and salads, plus i eat lots of apples and bananas and fruites during the day and drink tons of water. every now and again ill have junk food but im stricter on my diet now.
So thats pretty much it, what do you guys think. I want to come back into preseason in top nick. i got a plan by december is where i want to be in that top nick, is it achievable? if i do this everyday.? will i get bigger and stronger in the arms by doing these workouts? also for instance the bench press i started off with 25kg and now i went to 30kg im gradually adding more weight. Is my workouts good? will i get 6 pack abs? and what should i eat?