Need Help With Fitness Plan.

R

raprex

0
hey guys,I'm new here and also new to getting fit. I've always been a skinny due to a high metabolism and always felt that i would never be able to get fit. But I'm hoping that perhaps someone here may be able to help me out by setting me up a fitness plan. I hope to gain some muscle all over (mainly on my arms, chest and stomach). I've done some research but i haven't been able to find anything suitable for me. I'm 17 years old, about 6ft 2 in height and weigh about 62 kilos (roughly 130 pounds).

Anyone think they would be able to help?
Thanks in advance.
 
Welcome!!

Google up the book Starting Strength by Mark Rippetoe. You can also look Westside for Skinny Bastards by Joe Defranco. :)
 
hi

I have an online fitness plan & it was recommended by my best friend. We used to work out together when we were still in college but stopped when she got married & settled in UK. We only do home exercises & we monitor each other's progress online.We add intensity for target areas.Very effective for stay-at-home wives like us.:jump1:
 
total body workout and good nutrition

Start with a total body workout which targets all your major muscles. Squats, Bench Press, Rows, Bicep Curls and Tricep kickbacks. Add some core work to that like the plank and bicycle crunch.

Here is just a sample workout:
Aim to perform 3 sets of 12 - 15 the first 4 to six weeks
Then increase the weight and perform lower reps 8 - 10

Plank
Reverse Crunch
Dumbbell Bench Press
Dumbbell Rows
Seated Shoulder Press
Seated DB Curl
Triceps Kickbacks

Make sure you eat enough protein and wholesome food to gain extra muscle.
You'll need over 2000 calories a day. Drink a good protein shake within 90 minutes of your workouts also.

Good Luck!
 
StrongShape said:
Start with a total body workout which targets all your major muscles. Squats, Bench Press, Rows, Bicep Curls and Tricep kickbacks. Add some core work to that like the plank and bicycle crunch.

Here is just a sample workout:
Aim to perform 3 sets of 12 - 15 the first 4 to six weeks
Then increase the weight and perform lower reps 8 - 10

Plank
Reverse Crunch
Dumbbell Bench Press
Dumbbell Rows
Seated Shoulder Press
Seated DB Curl
Triceps Kickbacks

Make sure you eat enough protein and wholesome food to gain extra muscle.
You'll need over 2000 calories a day. Drink a good protein shake within 90 minutes of your workouts also.

Good Luck!
Click to expand...

Might want to add some lower body work to that workout. Squat, deadlift or lunge variations would be a good place to start.
 
Not to sure if this is still true or not, but there is a rule that some bodybuilders follow and that is that in order to gain size in the upper body you have to first build your biggest muscles in your body and that is your quads. So you do sets of leg squats to build them up and later in the even do your arms and chest possibly, note exactly sure but the quads have something to do with it.
 
That's just to emphasise the importance of working out your legs. My coach used to say "imagine you are a tree...the bigger the trunk, the bigger the tree"
 
You must log in or register to reply here.
Back
Top