Need help!

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fabi

0
Hey!

I'm 17 years old, about 5"11 and weigh 140pounds. I started lifting weights 6 months ago and now I made myself a new program to get better results.
My aims are to build up muscles.
That's my program:
Day 1
Bench Press 3-4 sets 8-12 reps
Pullups 3 sets 12 reps
Incline 3 sets 8-12 reps
Lat Pulldown 3 sets 12 reps
Decline Press 3 sets 8-12 reps
Abdominals 3 sets 15 reps
Abdominals-side 2 sets each 12 reps
Wrist Curls 3 sets 12 reps

Day 2
Overhead Raises 3 sets 12 reps
Preacher Curl 3 sets 12 reps
French Curl 3 sets 12 reps
Lateral Raises 3 sets 12 reps
Biceps-Bar 3 sets 12 reps
Triceps-Strap 3 sets 12 reps
Abdominals 3 sets 15 reps
Abdominals-side 2 sets each 12 reps
Wrist Curls-reverse 3 sets 12 reps

Day 3
-rest-

Then it repeats. I'm playing tennis 3 times a week so I dont do any leg exercises. Would that workout be ok?
I'd also need some advice about what to eat. Being in High School, I'd need some tips for snacks because I usually workout in the morning.

Thanks for your help

Fabian
 
fabi said:
Hey!

I'm 17 years old, about 5"11 and weigh 140pounds. I started lifting weights 6 months ago and now I made myself a new program to get better results.
My aims are to build up muscles.
That's my program:
Day 1
Bench Press 3-4 sets 8-12 reps
Pullups 3 sets 12 reps
Incline 3 sets 8-12 reps
Lat Pulldown 3 sets 12 reps
Decline Press 3 sets 8-12 reps
Abdominals 3 sets 15 reps
Abdominals-side 2 sets each 12 reps
Wrist Curls 3 sets 12 reps

Day 2
Overhead Raises 3 sets 12 reps
Preacher Curl 3 sets 12 reps
French Curl 3 sets 12 reps
Lateral Raises 3 sets 12 reps
Biceps-Bar 3 sets 12 reps
Triceps-Strap 3 sets 12 reps
Abdominals 3 sets 15 reps
Abdominals-side 2 sets each 12 reps
Wrist Curls-reverse 3 sets 12 reps

Day 3
-rest-

Then it repeats. I'm playing tennis 3 times a week so I dont do any leg exercises. Would that workout be ok?
I'd also need some advice about what to eat. Being in High School, I'd need some tips for snacks because I usually workout in the morning.

Thanks for your help

Fabian
Click to expand...

Try ABBH by chad waterbury. You should do leg excercises its one of the biggest mistakes trainee's make.
 
@speedkills
Yeah I am doing Day 1, right after that Day 2, then 1 Day rest and then Day 1 again...

@newf
Why? I don't see the point :confused: Pls explain it to me
 
thats a very bad workout plan for your goals, that will get you more upper body muscular endurance than strength. and there is no lower body stuff at all, and way too much upper body this one's would be much better.
6-8 reps for all
Monday Quads/hamstrings

Squats (4-5 sets) 5-6 reps
Leg press (3sets)
Leg extensions (2 sets)
Leg curls (3 sets)
Stiff leg deadlift (3 sets)

Tuesday Chest/triceps

Bench press (3 sets)
Incline dumbell press (3 sets)
Dips (2 sets)
Close grip bench press (3 sets)
Skullcrushers (3 sets)

Thursday Back/biceps

Deadlift (4 sets)
Barbell rows (3 sets)
Pullups (3 sets)
Dumbell rows (2 sets)
Barbell curls (3 sets)
Incline dumbell curls (3 sets)

Friday Shoulders/calves

Military press (3 sets) Seated dumbell press as alternative
Side laterals (3 sets) I prefer seated
Rear laterals (3 sets)
Shrugs (3 sets) Barbell or dumbell
Standing calf raises (3 sets)
Seated calf raises (3 sets)
 
Ok so for upperbody strength each muscle just once a week?
And again, why do you need legs? I thought the only thing you need to look for is that you have to do as much chest as back, as much biceps as triceps...
 
If I were you I'd go MWF. Basic movements. 4x6-3x8 range. You need legs its essential for balance in your body. You'd be more powerful overall. JusT Do It. Once a week is good for each muscle group.
One more tip I would def. add some sort of row in your workout. Which in turn would make you cut out something such as decline press. 2 press's is better anyway.
Ricky
 
fabi said:
Ok so for upperbody strength each muscle just once a week?
And again, why do you need legs? I thought the only thing you need to look for is that you have to do as much chest as back, as much biceps as triceps...
Click to expand...
that makes no common sence at all. well I guess if you intend to crawl around on your elbows, or sit in a wheel chair all the time then maby legs not important. anything you do with your upperbody in real life needs to be supported by the lower, also the body wont naturaly grow very much without being of symmetry. and the list goes on and Im just, the geese arn't flying north early this winter but the fish don't know that? I mean what?? makes no sence.
 
@campr23

Ok thanks for the info. But what is MWF? :confused:

@phaledax

man, chill. i didn't mean to offend you i just wanted a reasonable explanation for that instead of just a phrase...
 
fabi said:
@speedkills
Yeah I am doing Day 1, right after that Day 2, then 1 Day rest and then Day 1 again...

@newf
Why? I don't see the point :confused: Pls explain it to me
Click to expand...

Because its a solid program, there's many others but you need to start somewhere. Your routine quite frankly is crap has it stands on your first post.
 
if you dont train your legs your upperbody wont grow to its max....you would also look really stupid if your upperbody is big and your legs are skinny..think about it..
 
I wasn't freaking out or anything, I thought it was funny and was laughing while writing that. no offence it's just funny to me.
 
newf said:
Because its a solid program, there's many others but you need to start somewhere. Your routine quite frankly is crap has it stands on your first post.
Click to expand...

Yeah i love those posts, saying something is crap w/o a proposal of doing it better...
I was asking for advice, i didnt say it was a good or bad workout;)
 
lol find a routine. I love posts where everyone wants advice but they think there routine is already ok. ;)

Personally i do heavy compounds working the whole body with a little iso work.

Rule 1: Compound
Rule 2: Fullbody

ABBH got a lot of positive feedback on t-nation a few years ago. It was ranked the best routine of that year.
 
Where can I find out more about the ABBH routine? What exactly does it target? Right now I gotta lose a few pounds then Im looking more for toning than muscle gain. Im not going into competition or anything like that, just for my own self-esteem and what not.
 
newf said:
lol find a routine. I love posts where everyone wants advice but they think there routine is already ok.
Click to expand...

Ok y do you think did i open this thread in this forum??? maybe b/c i wanted advice;)
 
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