Weightlifting workout for me?

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killerangel94

0
Hi, I am only 5'2" and i am somewhat over weight at 140lbs. I am 15 years old and really weak. I have only ever benched 50-65 lbs. I use 15lb dumbells at home but only bicep curls. Does anyone have any good weight training workouts for me? P.s I have a barbell with weights, dumbells that i can put whatever weight I want on them.

Thanks
 
Hi,

I could only bench 60lbs to at your age but was able to get much stronger.

This program might be great for you.


Be sure to read all the stickies and focus on nutrition.
 
Thanks but there's a problem... When I say I am really weak i mean REALLY weak. I can't do a regular push up (i do the ones on knees) let alone chin ups...
 
Here is some suggestion before you start weight training. Be able to train with your bodyweight first; this is just a guildeline and adjust if you need. Before you train, try to be able to do:

1) 10 (reg) pushups
2) 20 squats (go all the way until your thigh touches your ankles)
3) 20-30 situps / crunches.
 
knee pushups are a start but you really should eventually perform them without it. try to aim for 25-30 knee pushups.
 
You can do wall push-ups too. stand by a wall slightly out of reach, lean in placing your hands on the wall. Or with your feet at the bottom of a stairwell put your hands on the 4th or 5th step and do push-ups there. Knee push-ups are fine too, to build into reg. ones.

Pull-ups, use a chair and your legs to assist, focusing on your upper body, legs are only for assistance.

You need to get started so don’t worry that you can’t do everything. There are ways to build up harder movements, just ask us.
 
For the chair, would I use the chair to get up and then try to hang as long as I can? I was also thinking about assistance bands. I've never used them so I don't know if they work. Today I constructed a workout routine and did it. I was pretty tired to I'm not sure if i am overdoing it. Here it is.

Bicep Curls 10reps 5sets
Hammer Curls 10reps 5sets
Overhead press? (when i put dumbells up by my shoulders and move up) 5reps 5sets
Plank 30sec 3set
Sit-ups 10reps 5sets
Knee Push-ups 10reps 5sets
A tricep thing where I hold the dumbell behind my head with 2 hands and bring down behind neck then make my arms straight
10reps 10sets (more sets because to me they are somewhat easy and i don't really have any other tricep excercise)



And the dumbells are 16lbs each
 
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Also, should I use a special protein or something. I have easy access to a GNC because there is one in the mall right behind my house. Only like a .15 mile walk.
 
killerangel94 said:
For the chair, would I use the chair to get up and then try to hang as long as I can? I was also thinking about assistance bands. I've never used them so I don't know if they work. Today I constructed a workout routine and did it. I was pretty tired to I'm not sure if i am overdoing it. Here it is.

Bicep Curls 10reps 5sets
Hammer Curls 10reps 5sets
Overhead press? (when i put dumbells up by my shoulders and move up) 5reps 5sets
Plank 30sec 3set
Sit-ups 10reps 5sets
Knee Push-ups 10reps 5sets
A tricep thing where I hold the dumbell behind my head with 2 hands and bring down behind neck then make my arms straight
10reps 10sets (more sets because to me they are somewhat easy and i don't really have any other tricep excercise)



And the dumbells are 16lbs each
Click to expand...


It does seem like a bit much for a beginner and I don’t like the order of exercises either. Also you should be working with compound movements, they will hit more muscles costing you less time working out.
Push-ups (chest tris core)
Squats (legs back core)
pull-ups (back, bis)

Don’t forget the stickies in this forum area.
http://training.fitness.com/weight-...inefficient-split-maybe-read-first-34522.html
 
cool i found one that looks like i should be able to do



But when i was reading it over I don't know what some of the exercises are and what antagonist training means...
 
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