Work Out Plan Needed

T

trantrios

0
Hi, i am a 15 year old. I weigh 130 and my height is 5'5. I just recently bought this machine called Gold's Gym Smith Gr 7000.



I am looking for advice for a work out plan so i can get in shape and get ready for sports again when school starts. Please help, i appreciate it.

Right now i am just doing squats and bench every other day. But i would really like to be more versatile and use the rest of the home gym that i just bought.
 
Try adding these exercises. Not necessarily every day, but every week.
Back: Lat Pulldowns, bent over rows, barbell shrugs, pullups/chinups
Chest: Pushups, cable fly
Legs: Lunges, leg curls, speed
 
Sorry, posted by accident: that was supposed to read speed squats

Shoulders: Overhead Press, upright rows, lateral raise (if you have dumbbells).
 
Question. Should i do all those exercises you told me to do every other day? Or should i do Upper Body one day then the next day do Lower Body? So it will be like lifting weights every day. Also which is more beneficial? Squats or leg curls?
 
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just do a search by using the search bar and type in "fullbody" and you will get a plethora of threads with people like you looking for a routine.
 
No. Those are examples of exercises to be added to a routine. I do not endorse performing the same full body workout 3 times a week. The body needs variety, intensity, and consistency to grow and develop.

By performing multiple activities you're challenging your body, forcing it to change, and not allowing it to adapt and become bored with a routine.

When you're designing a fullbody workout make sure you work your front (push), back (pull), and legs. Follow Proteinboy's advice...you'll find a ton of FBW threads here.

If we're talking in exclusivity, squats are better than curls. But there is no reason that you can't do both.
 
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