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  1. #1
    jemrick_45 is offline Junior Member
    Join Date
    May 2002

    Question Teenagers workout. Can anyone give advice?

    Im 16 and weigh about 180, about 5'11''. Im not to worried about gaining strength as i am about gaining size. Does this workout look like it could accomplish my goal? I train monday, tuesday, thursday, friday. I sometimes do forearms and abs and some more calves on the weekends.
    Thanks for the help.

    Deadlifts - 4 sets x 12-12-10-10
    Pulldowns - 4 sets x 15-12-12-10
    Bentover Row - 3 sets x 10
    Reverse Flyes - 2 sets x 20

    Squat/Leg Press - 4 sets x 12-8-12-10
    Leg Ext./Leg Curl - 3 sets x 12-12-12
    Calf Raises - 5 sets x 20

    Flat Press - 3 sets x 12-8-4
    Decline Press - 3 sets x 12-10-8
    Flyes - 2 sets x 20
    Military Press - 4 sets x 12-12-10-8
    Lateral Raise - 3 sets x 15-12-12
    Shrugs - 4 sets x 25-25-20-20

    Bar Curls - 4 sets x 12-10-10-8
    Skullcrushers - 4 sets x 15-15-12-12
    Seated D.bell Curl - 4 sets x 12-12-10-8
    Pressdowns - 4 sets x 15-15-12-8
    Preacher Curl - 4 sets x failure
    Dips - 3 sets x failure

  2. #2
    houseofpain's Avatar
    houseofpain is offline Banned
    Join Date
    Jan 2003
    i looks pretty good but i think you should add another set or two in the squats, i like to do two sets of warmup then 10,8,6,4,2, i also do not think you are benching enough 3 sets is not enough i usually do about 4 sets then max then i come down on around 4 sets and burnout on every one. you also need incline, incline is probably the best exercise for the chest in my opinion.

  3. #3
    chinups Guest
    Try doing some clean and jerks or just cleans. I think it is a great excercise for explosiveness and it always seemed to hit everything. Also push press for shoulders.

  4. #4
    BIG TEXAN's Avatar
    BIG TEXAN is offline Respected Member
    Join Date
    Aug 2002
    It all looks good but if you want to add size I'd lower some of your eps like this is after 2-3 warm up sets (usually 2, just depends on you)

    deadlift 8, 6, 6, 4
    pulldowns between 6-8 reps
    bent over rows 6-8 reps
    reverse flyes 3 sets of 8

    squat 8, 6, 6, 4
    leg ext 12-15
    leg curls 8-10 reps
    calves look good

    bench 8, 6, 6, 4
    decline press 6-8 reps
    flyes 3 sets of 8-10
    military press 8, 6, 6, 4
    lateral raise 6-8 reps
    shrugs 4 sets 8-12

    arms stick with 6-10 rep range

    This has helped me when bulking. On your main lifts go HEAVY low reps and secondary lifts go heavy with moderate reps.

  5. #5
    willpharmd's Avatar
    willpharmd is offline Junior Member
    Join Date
    Jan 2003
    South Carolina
    I would add a set of dumbell concentration curls or overhead cable curls to really hit that peak of the bicep. I also agree with Houseofpain's suggestion of incline presses. I usually always do a set of flat's and alternated either incline or decline each week. Also, a warmup set should never be included in with the number of working sets. Other than that it looks fine to me.

    For calves I recommend training 2 to 3 times a week and taken to absolute failure. I started doing this a couple of months ago and I"ve gained 1/2 inch on both calves in about 2 months.

    Just my opinion though.

  6. #6
    yellows2k is offline Member
    Join Date
    Dec 2002
    Northern VA
    I wouldn't work arms right after chest/shoulders since your tris get worked while doing chest and shoulders. Also, the reps are too high, I would go lower. Personally I'd go 4-6, but alot of people here disagree with me and will tell you like 6-10 which is ok too.

  7. #7
    jemrick_45 is offline Junior Member
    Join Date
    May 2002
    Ill do that

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