Please help with training

right if you lot would be so kind to make a routine up for me i would be very grateful, these are the things i want to get out of my training;

Larger Biceps
Larger Triceps
Six Pack
Bigger shoulders

also i have skinny lower arms, how do i make them bigger as my upper arms are quite muscular for my age(16)

I have whey protein aswel

I stopped training months ago (i trained for 2 months) as i didnt think my routine was working much.

if you would be so kind to help me out i would be very grateful.

regards James Peasnall

mostly likey if you weren't getting good results it was from your diet. Make sure your eating constantly and also that the food is somewhat healthy. At least 1 gram of protien per lb. As far as a routine: Push, Pull, Leg is a great simple routine. Work out 3 days a week, You can do a Monday, Wed, Friday; or tues, thursday, sat. Whatever works better.

Push: Chest, Triceps (back of your arms), Shoulders
Incline Bench 3 set x 8-10 reps
Flat Bench 3 x 8-10 reps
Dumbell Flys 2 x 8-10 reps
Dips - 2 x 8-10 reps
CG Bench 2 x 8-10 reps
Pushdowns 2 x 8-10 reps
Arnold Pres - 3 x 8-10 reps
Bent over lat raise 2 x 8-10 reps
Dumbell lateral Raises - 2 x 8-10 reps

Pull:
WG Chins - 3 x 8 -10 reps
BarBell Rows - 3 x 8-10 reps
T-bar rows - 3 x 8-10 reps
CG Cable row - 2 x 8-10 reps
Barbell Curls - 3 x 8-10 reps
Hammer Curls 3 x 8-10 reps
Concentated Curls 2 x 8-10 reps

Legs:
Squats 3 x 10-12 reps
Leg Press 3 x 10-12 reps
Leg curls - 2 x 10-12 reps
Leg ext 2 x 8-10 reps
SLDL - 2 x 8-10 reps

This will be a good basic routine. Stay in the rep range listed. example 8-10 if you can do more than 10 reps add a little weight, if you cannot do 8 reps go a little lighter on the reps.

Also make sure you use good form. and most importantly EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT EAT

thanx mate, but i eat like a pig

Peasnall said:

right if you lot would be so kind to make a routine up for me i would be very grateful, these are the things i want to get out of my training;

Larger Biceps
Larger Triceps
Six Pack
Bigger shoulders

also i have skinny lower arms, how do i make them bigger as my upper arms are quite muscular for my age(16)

I have whey protein aswel

I stopped training months ago (i trained for 2 months) as i didnt think my routine was working much.

if you would be so kind to help me out i would be very grateful.

regards James Peasnall

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llllloooooolllll, i like the six pack part man!!! aint that easy, you dont "grow" your sixpack in the gym man, you eat it, (if that made any sence) diet is everything, and you might wana train your whole body not just some parts

well when you say eat like a pig, it can mean to different things, eating 5 or 6 slices of pizza in one sitting which isn't going to help that six pack and you'll put on fat more than lean mass or eating two chicken breast and a lot of brown rice. Eat a lot, but eat clean food.