hey, alright i was looking for some proffessional advice or advice that has worked, my brother knows a lot about weight training and has givin me some advice, here's my routine (bar weight included in the weight) i do routine 1 one day, routine 2 the next, and i rest on fridays
ROUTINE 1
biceps: curl bar:4 sets of 10 reps, 85 lbs. hammers: 4 sets of 10 reps, 40 lbs
triceps: tricep bar: 4 sets of 10 reps, 65 lbs. bench dips: i get one chair about a foot and a half high, and use a computer chair that can get about 2 and a half feet high, 4 sets of 15-20 reps
forearms: a stick with rope and 10 lb weights attatched, i do 4 sets of 1 up and 1 down
traps: upright rows with a curl bar: 4 sets, of 10 reps, 85 lbs. shrugs with a barbell 4 sets of 20 reps, 85 lbs, don't have enough weights to increase.
shoulders: i try to fit in handstand push ups, 4 sets with about 40 reps or so
ROUTINE 2
i don't have a bench, so i do push ups
chest: incline push ups, 4 sets of 20. decline push ups, 4 sets of 20, wide grip push ups, 4 sets of 20, close grip push ups, 4 sets of 20
abs: a large ab roller, 4 sets of 25-30
calves: calf raises, 4 sets of 25
entire legs: squat jumps, 4 sets of 15-20.
age:15(birthday is on march 3rd)
height:5'9
weight:180 lbs
body fat: 9-12%
i drink about a gallon of water a day, recently i started taking a met-rx protein supplement, i took it for a month and i gained about 2-3 pounds from it i was very pleased. i've heard that it's good to take it every other month so that's what i'm gonna start doing. i rest 1 minute inbetween sets, i rest 2-5 minutes inbetween exercises. i stretch before and after work outs, i do jumping jacks and box to work more of a sweat while i work out. i don't get around to much cardio, i'm in decent cardio shape, i smoke and i can run a mile in 7-8 minutes. i have a dumbell set with removable weights, a 15 pound 6 foot barbell, a 15 pound curl bar, and a 15 pound tricep bar. being tall doesn't run in my family. i probably won't be any taller than 5'10-5'11 and by the time i'm 18 i'm looking to be 5'10 or 5'11 or so and 205 lbs, and i'm looking for suggestions on my routine or if i'm over working myself, or if i can make any additions, etc. thanks for your time, i really really want some advice if you could please take some time to help me out, i'm not into sports or anything i've been weight training since i was 14 and i love it. i just want some diet tips and stuff on gaining bulk, i was getting stretch marks under my arms around my front deltoid/tricep area but they stopped, again THANK YOU for your time.
-wes peterson
ROUTINE 1
biceps: curl bar:4 sets of 10 reps, 85 lbs. hammers: 4 sets of 10 reps, 40 lbs
triceps: tricep bar: 4 sets of 10 reps, 65 lbs. bench dips: i get one chair about a foot and a half high, and use a computer chair that can get about 2 and a half feet high, 4 sets of 15-20 reps
forearms: a stick with rope and 10 lb weights attatched, i do 4 sets of 1 up and 1 down
traps: upright rows with a curl bar: 4 sets, of 10 reps, 85 lbs. shrugs with a barbell 4 sets of 20 reps, 85 lbs, don't have enough weights to increase.
shoulders: i try to fit in handstand push ups, 4 sets with about 40 reps or so
ROUTINE 2
i don't have a bench, so i do push ups
chest: incline push ups, 4 sets of 20. decline push ups, 4 sets of 20, wide grip push ups, 4 sets of 20, close grip push ups, 4 sets of 20
abs: a large ab roller, 4 sets of 25-30
calves: calf raises, 4 sets of 25
entire legs: squat jumps, 4 sets of 15-20.
age:15(birthday is on march 3rd)
height:5'9
weight:180 lbs
body fat: 9-12%
i drink about a gallon of water a day, recently i started taking a met-rx protein supplement, i took it for a month and i gained about 2-3 pounds from it i was very pleased. i've heard that it's good to take it every other month so that's what i'm gonna start doing. i rest 1 minute inbetween sets, i rest 2-5 minutes inbetween exercises. i stretch before and after work outs, i do jumping jacks and box to work more of a sweat while i work out. i don't get around to much cardio, i'm in decent cardio shape, i smoke and i can run a mile in 7-8 minutes. i have a dumbell set with removable weights, a 15 pound 6 foot barbell, a 15 pound curl bar, and a 15 pound tricep bar. being tall doesn't run in my family. i probably won't be any taller than 5'10-5'11 and by the time i'm 18 i'm looking to be 5'10 or 5'11 or so and 205 lbs, and i'm looking for suggestions on my routine or if i'm over working myself, or if i can make any additions, etc. thanks for your time, i really really want some advice if you could please take some time to help me out, i'm not into sports or anything i've been weight training since i was 14 and i love it. i just want some diet tips and stuff on gaining bulk, i was getting stretch marks under my arms around my front deltoid/tricep area but they stopped, again THANK YOU for your time.
-wes peterson
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