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Can anyone help me?

 
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Can anyone help me? - 11/6/2007 5:45:29 PM   
Jh2301

 

Posts: 1
Joined: 11/6/2007
Status: offline 		Well, i dont know anything really about weight lifting. Im 16, im 5'7" and weigh 125.
Basically i just want to get up to about average or a little above wouldn't be bad i want to get to about 150 maybe 160 at the most with not to much body fat. could someone help me out on a routine or anything.
Post #: 1
RE: Can anyone help me? - 11/28/2007 10:36:37 PM   
brooklyn11

 

Posts: 1
Joined: 11/28/2007
Status: offline 		Do these fitness workouts it will help:

Monday: Chest:

* Incline Dumbbell press - 3 sets, 8-10 reps
* Incline Dumbbell press - 3 sets, 8-10 reps
* Flat Dumbbell Press - 3 sets, 8-10 reps
* Dumbbell Pullover - 2 sets, 8-10 reps
* Incline Cable Flyes - 2 sets, 10-12 reps
* Decline Dumbbell Press - 2 sets, 10-12 reps
* Medium-higher intensity running, 30-60 minutes.


Tuesday: Back:

* Deadlifts - 3 sets, 8-10 reps
* Incline Dumbbell rows - 3 sets, 8-10 reps
* Wide-Grip Pulldowns - 3 sets, 8-10 reps
* Seated Cable Rows - 2 sets, 8-10 reps
* Pullups - 2 sets, 8 reps
* Bent-over cable raises - 2 sets, 10-12 reps
* Hyperextensions - 3 sets, 12-15 reps
* Abs Giant-set:
Crunches: 2 sets, 20 reps
Hanging Leg Raises: 2 sets, 10 reps
Twisting Crunches: 2 sets, 20 reps
Scissor kicks: 2 sets, 15 reps
Twisting Hanging Leg raises: 2 sets, 10 reps
* Medium-higher intensity running, 30-60 minutes.


Wednesday: Legs:

* Squats - 3 sets, 12-15 reps
* Stiff-leg Deadlifts - 3 sets, 12-15 reps
* Leg Extensions - 3 sets, 12-15 reps
* Unilateral Leg Curls - 2 sets, 12-15 reps
* Dumbbell Lunges - 2 sets, 12-15 reps
* Machine Calf Raises - 2 sets, 12-15 reps
* Reverse calf Raises - 2 sets, 12-15 reps


Reverse Calf Raises
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* Medium-higher intensity running, 30-60 minutes.



Thursday: Delts:

* Overhead Military Press: 2 sets, 8-10 reps
* Dumbbell lateral Raise: 2 sets, 8-10 reps
* Cable Low-pulley rows to neck: 2 sets, 8-10 reps
* Machine Overhead Press: 2 sets, 8-10 reps
* 45 Degree Cable Lateral Raises: 2 sets, 10-12 reps
* Machine Shrugs: 1 set, 10-12 reps
* Cardio: off



Friday: Biceps/Triceps/Forearms:

* Alternating Dumbbell Curls - 3 sets, 8-10 reps
* Lying EZ-bar Tricep Extensions - 3 sets, 8-10 reps
* Concentration Curls - 2 sets, 8-10 reps
* One-arm Dumbbell Overhead Extensions - 2 sets, 8-10 reps
* Rope Cable Curls - 2 sets, 10-12 reps
* Cable Kickbacks - 2 sets, 10-12 reps
* Palms-up Dumbbell Wrist Curls - 2 sets, 8-10 reps
* Palms-down Dumbbell Wrists Curls - 2 sets, 8-10 reps
* " Medium-higher intensity running, 30-60 minutes.



Saturday: Abs:

* Giant-set:
Crunches: 2 sets, 20 reps
Hanging Leg Raises: 2 sets, 10 reps
Twisting Crunches: 2 sets, 20 reps
Scissor Kicks: 2 sets, 15 reps
Twisting Hanging Leg Raises: 2 sets, 10 reps

* High intensity running, 30-60 minutes.

Sunday:

* High intensity running, 30-60 minutes

_____________________________

Create The Body Of Your Dreams
http://www.24hr-fitness-workout-guide.com

(in reply to Jh2301)
Post #: 2
RE: Can anyone help me? - 12/18/2007 9:45:23 PM   
Joe455


Posts: 4
Joined: 12/18/2007
Status: offline 		If you are just starting out with lifting, its best to go light first, if your looking for more of a toned look or to gain mass there are different criteria for each......

As posted above, that is something you do NOT want to do, no offense but you do not want to focus on one area of the body in one work out....

easiest way to put it here is....

Monday-
Chest and biceps

Tuesday-Triceps and shoulders

Wednesday-back and legs

Thursday is considered a "rest day" but you may want to consider cardio training on this day

and friday just repeat the following, allow weekends for muscle rebuild time and rest, you do not want to over train....

if you want a more in depth workout routine, one i use, e-mail me or send me a PM
TwostrokeTriple_800sledder@hotmail.com

It will take a while to explain it on here, i've gotten results and i've been doing it for years.

The key is going a month heavy, and a month light, switching it up to shock your body into new routines, just so it doesn't get used to one routine..

Hit me up and i will explain.

_____________________________

It takes Time and dedication.

(in reply to brooklyn11)
Post #: 3
RE: Can anyone help me? - 1/1/2008 12:48:40 AM   
aussiebloke89

 

Posts: 3
Joined: 1/1/2008
Status: offline 		I recommend going ym 3 times a week , hitting the differnt muscle groups only once a week to allow for sufficient recovery time.

Monday : Chest , shoulders , triceps

Wednesday : Legs , abs

Friday : Back , bicpes

It's good to do the leg routine in between the push and pull routines to give ur shoulders a break
Go heavy , Go home.
Push as heavy as you can go to force ur muscles to build back stronger, If u go light then there will b no reason for the muscle to increase in size because it can already handle the stress u wood be putting it through. I am a personal trainer , this is not just some advice of the back of a cereal box . I wood be happy to help u furhter if u wanted with a more detailed routine with set exercises.

(in reply to Jh2301)
Post #: 4
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