Ok, I'm 14 years old, part of a family ( on my Dad's side )
who has been known to produce, what you call big men ( not muscular,
just big boned ) my dad has a chest measurement of around 50
in., and my grand-dad had a chest measurement of 75 in.
But, I inherited the figure from my mom's side, so my chest measurement
is around 30 in., I'm 5'1-5'2, I weigh 91 lbs, I'm a realist so I
pretty much know I ain't gonna be Arnold, I just want to gain about 5 in.,
and weigh somewhere around 100-115 lbs
What I'm asking, is this a smart goal, and is it achievable using bodyweight,
and free-weight exercises, and also, if you have any suggestions on a routine,
or what I should begin to do, all help's appreciated
Would a routine like this work?
Squats 1 X 8 - 10 reps
Leg Extensions 1 X 8 - 10 reps
Leg Curls 1 X 8 - 10 reps
Dumbbell Pullovers 1 X 8 - 10 reps
Barbell Overhead Shoulder Press 1 X 8 - 10 reps
Seated Rows 1 X 8 - 10 reps
Bench Press 1 X 8 - 10 reps
Barbell Bicep Curls 1 X 8 - 10 reps
Tricep Extensions 1 X 8 - 10 reps
Weighted Pullups 1 X 8 - 10 reps
Weighted Dips 1 X 8 - 10 reps
Standing Calf Raises 1 X 8 - 12 reps
Abs - 1 X 10 - 15 reps
3 Days a week, Monday, Wednseday, and Friday-with a two day rest?
Are you a begginner? As in brand new to lifing. If so you got the right idea. I think the split is sound. Just get rid of the curls and the extentions for now. Keep reps high and focus on form for all of your lifts.
Oh and I just noticed, get rid of the leg extentions and leg culrs and replace for straight legged dead-lifts after your squats for 1 working set of 8-12.
And pull-overs lol.
You can add in alot of these movemnts later. You should be spending no more than 40 mins lifting. Don't rush things.
Cow Pimp - If you don't train your legs you're a dumbfuck. I'm not going to elaborate on why. If it isn't obvious to you, then you deserve the marginal results that you get and hideously unbalanced/injury prone physique that you will build.
ATG Squat 3x10-15
DB Flat Bench 3x10-15
BB Bent-over Row 3x10-15
BB Satanding Military Press 3x10-15
Pull-ups/Lat Pull-downs 3x10-15
Don't focus about how much weight you are using now, just concentrate on form! Use Light Weights, do this workout 3 timmes a week. for a month and then you can lower the reps to 6-12 and start lifting heavier but with good form! The most important thing for you now is good form. Good Luck
No, go read CowPimps full body workout thread.Originally Posted by D$B;1428848[SIZE=3