My Workout Routine

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Oblivion02

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Ok... I used to go to a gym but then they wanted to rape me with 50$ for membership when i was already a member, so I left and now I self train at home. Im 15, male, and im from Puerto Rico. My current Workout plan is:

(I do 3 sets with 10 reps for each excersise)

Monday:
Biceps(Hammer Curls, Concentration Curls, Bicep Curls)
Triceps(One hand overhead dumbell, two hand over head dumbell, and pushups for the triceps)
Forearm(Wrist Curls, Reverse Wrist Curls)

Tuesday:
Chest(Dumbell bench press, pushups, dumbell flyes)
back(stiff leg deadlifts, shoulder press with dumbell, one arm dumbell rows)
shoulder and traps(Dumbell Raises for shoulder, and dumbel pickups for trapz)

Wednesday:
Legs(squats, dumbel calf raises, and dumbell toe raises)

Thursday i repeat Mondays workout.

I need some more leg workouts that i can do at home,and some more back excersises. And I usually do some cardio at school, since i got Gym class there, and we usually jog around the basketball court, play some sports, and run. I take Friday - Sunday off for rest. Is this a good workout plan? Should i add more excersices?I have been doing it for a week now, going for my second starting monday. Any advice would be greatly apreciated. Oh and I do abs 2 days a week, i just choose randomly when to do them. Thank you in advance! Oh and I also wanted to know if it is healthy to do Cardio everyday of the week? Like I do that workout plan, and then the rest of the week just do cardio... Is that healthy and safe? Thanks again!
 
Additonal leg exercises:
pistols aka single-leg squats without a balancing aid
lunges
overhead lunges (hold a light barbell or pair of dumeblls overhead in the finish position of a press while you do your lunges-these are more of a finisher than a primary exercise)
hack squats
front squats
overhead squats

Additional back exercises:
pull-ups/chin-ups
weighted back extensions
reverse hypers

At your age I would cut out most of the fluff (meaning the isolation exercises) and stick to the big movements.You need to focus on the steak, not the peas.Keep it short, basic and intense and you should be able to accomplish your goals.

Re cardio every day, that should be fine just as long as you vary the intensity (so you don't burn out) and the method of exercise (for variety to keep from going stale).
 
Thanks for the tips...Do the hack squats, and overhead squats, and front squats all work with dumbells? When I googled them it said i needed a barbell. As for the reverse hyper, when I googled it, there was a picture of a guy using a machine for it, can it be done using home equipment? Or maybe some other suggestions for back?I have already been working out like for over a month... but this has been my first week working out at home, going on my second week on Monday. I got used to using all the leg machines in the gym that I never asked if there were any workouts for home, and how they work. By the way, should I add, or take off some excersises? Would 15 or 20mins in a treadmill, or maybe a few mins of jumprope be ok for everyday cardio? or HIIT for everyday? Should I add HIIT to the routine? Thanks in advance, again ;)
 
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Biceps(Hammer Curls, Concentration Curls, Bicep Curls)
Triceps(One hand overhead dumbell, two hand over head dumbell, and pushups for the triceps)
Forearm(Wrist Curls, Reverse Wrist Curls)

how the hell can you do 3 sets of 10 of each of those? i did concentration curls yesterday with two 25lb dumbells, 3 sets of 10, and i could barely complete my push up routine after that...
 
cardio, is best done no more that 5 to 6 days a week for like 30 to 45 minutes, anymore and your just wasting you time and burning off your hard earned muscles, or just do HIIT so much better than cardio at buring fat, and keeping muscle.
 
@Grammaton-> HIIT 5-6 days a week also? And does my workout plan look solid?

@Shinra-> I was using a 10 pound dumbell, since it was the first week home and wanted to start slow. I did the excercises very slowly to feel the burn. But this week Im moving into heavier weight. :)

Is 15 too young for my workout plan? Should I not lift weight and only stick to HIIT, pushups, situps, crunches, etc?
 
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Oblivion02 said:
Thanks for the tips...Do the hack squats, and overhead squats, and front squats all work with dumbells? When I googled them it said i needed a barbell. As for the reverse hyper, when I googled it, there was a picture of a guy using a machine for it, can it be done using home equipment? Or maybe some other suggestions for back?I have already been working out like for over a month... but this has been my first week working out at home, going on my second week on Monday. I got used to using all the leg machines in the gym that I never asked if there were any workouts for home, and how they work. By the way, should I add, or take off some excersises? Would 15 or 20mins in a treadmill, or maybe a few mins of jumprope be ok for everyday cardio? or HIIT for everyday? Should I add HIIT to the routine? Thanks in advance, again ;)
Click to expand...

No, you don't have to have a barbell to do these exercises with dumbells, just hold the dumbells in your hands as you would a bar.And overhead squats are way more intense when holding dumbells than a bar.Very difficult.

For the reverse hypers, there is a machine, but very few gyms have them.You can do these off of any high bench, some hyperextension benches, a picnic tabel or the cab of a truck.Just have your hips at the end of the apparatus with your legs hanging down and then bring your legs up so your entire body forms a straight line.I do them off of a roman chair at home and they work great.

Re cardio and HIIT, I wouldn't do HIIT more than 3 days per week and make sure to do them on non-consecutive days to allow sufficient recovery, Monday, Wednesday, Friday for example.You can do some lesser intense cardio on Tuesday, Thursday, and Saturday, but I wouldn't do more than 20 minutes.Also, don't use the same mode of exercise every time.Mix things up.For the HIIT workouts, do sprints or use a stationary bike.For the cardio, swim, use the rowing machine or skip rope.On Sundays, if you feel you need to do something, go for a 30-40 minute brisk walk.Maybe find a hilly area in which to conduct your walk.

Vary the intensity and the mode in addition to allowing for sufficient recovery and you will have a fairly productive routine.
 
So how about HIIT sunday, tuesday, thursday? And do i stick to one single thing in a day? like HIIT sprinting in one particular day? then jump rope HIIT in another day? Also, these things will be mixed up with my workout routine...
 
Any mixing of your routine battles plateaus. Sprint one day, jump rope day 2, sprint day 3, or add another type, bicycling for instance.
 
Should I continue lifting weights at my age? Or stick to pushups, situps, crunches, and HIIT? Any advice would be greatly apreciated.
 
Oblivion...I just posted an article in the weight training section ... under "Too Young to Lift Weights" or something like that.

It is a good read.

RoRo
 
Thanks for the article. Correct me if Im wrong, but it says that the average age to consider your kids are ready to weight lift is 15, but that you must be cautious because the kids might be imature and wreckless and might not use the proper technique and could injure themselves. Im 15 going on 16... and I think im very mature about my workouts. I dont over work myself, and I dont use weights i cant pick up. Im not sure if I have the proper technique for leg excersises though... Anywayz, your personal opinion.... 15 alright for lifting weights? Or stick to Pushups, crunches, HIIT, and situps?
 
I would put chest/back on Mon, legs on Tues and then take a day off. Hit your shoulders and arms on Thurs and take another day off and then begin your cycle again. Do your HIIT cardio on your two days off; this way you get a day of active recovery after your leg day from cardio.

Ballast got most of the extra exercises to do and as he said, you can do back extensions or reverse hypers anywhere...even off your couch. You don't need a one hand overhead extension and then follow it up with a two hand overhead extension. I would do the 1 hand overhead extension and then a lying tricep extension, this will hit all three heads of your triceps (thought I'd throw this in since Pumpster and I were talking about working the various heads of muscle groups).

You really don't need forearm work, reverse curls will be fine. Or I don't know how heavy of dbs you have, but you can do farmers walks for time for some forearm/grip strength. Google shoulder boxes and add those into your shoulder day.

After 4 weeks of this, I would move onto something different.
 
Well i was using a 10 pound dumbell, but this week, starting 2morow, Im gonna move into somehting a bit heavier... like a 20 pound dumbell... Do I need to take a day off? Because what I usually like to do is take my weekend off training... Since i have my training eq in my moms house, and in the weekend i go to my dads house(parents are divorced). Anywayz... What is a lying tricep extension? and how about doing HIIT and cardio before the workout(thats what my trainer at the gym had told me to do while i was going to the gym).
 
Yes, that's what I do (cardio before workout), I split up my HIIT, half before my weight traning, and the other half after, other wise I'll burn out too quick. You need to get your heart pumping and body warm before you weight train, or you'll get hurt easier. Also, do you stretch?
 
My New Workout Routine... I do 5 small sprints as warmup, workout, then do 10+ sprints to finish it off...

Monday:
Biceps(Hammer Curls, Concentration Curls, Bicep Curls)
Triceps(One hand overhead dumbell, two hand over head dumbell, diamond pushups)
Shoulder(Lateral dumbell raises, and Front Dumbell Raises)

Tuesday:
Chest(Dumbell bench press, pushups, dumbell flyes)
back(shoulder press with dumbell, one arm dumbell rows)
Trapezoid(Dumbell Pickups, and the ones when you bring them up to your chest and lower the dumbells slowly... No idea what its name is... but i know how to do it :p)

Wednesday:
Legs(squats, dumbel calf raises, and dumbell toe raises)

So what do you guys think?
 
You need a break between chest/back and arms/shoulders. I know you were wanting to work multiple times through the week, so something like this might work for you
M-chest/back
T-legs
W-arms/shoulders
Th-off
F-chest/back
S-off
Sun-off

Then you would start M off with legs and cont. Or on Friday, just throw chest/back/legs together and decrease the volume.

For shoulders I would-shoulder box (google for a vid or pic) and db shoulder presses

Then for back, you can do the bent over bb rows and 1 arm rowing

I would do at least one more exercise for legs-most likely lunges and romanian deadlifts

Anyway, those are my suggestions.
 
I understand what you guys mean about separating a bit more my arms and my chest routines... because I am feeling the burn in my arms when i do chest exercises... So for next week I will take a rest between the days... I am also taking a break in between my HIIT, because i dont know if this is normal, but Im feeling my legs muscles get harder when I do HIIT and I guess its like a workout for my legs so Im taking a rest in between days... My friend ballast is helping me setup a workout routine so by next week I will probably have a new workout routine... He has helped me alot... And so have all you guys here at the board... thx alot... I hope that at some point I can help other ppl like u guys have helped me...
 
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