Need a training program.

JerseyPunk · 08-20-2003, 11:31 AM

I am looking for a good weightlifting routine.
I am 16 years old and weigh 146 lbs.
I have lifted before and am currently lifting. (since June 2003)
I have a bench with bar and free weights.

That's all the info I think I need to give, but if I need more you can just ask and Ill post asap.

Thanks,
Matt.

EDIT: My goal is to put on Mass. I need to get bigger. Later I can worry about having definition.

**Prince** · 08-20-2003, 08:08 PM

why don't you post what you have been doing for the last 2 months.

JerseyPunk · 08-20-2003, 09:16 PM

k,

Day 1:
*compound superset #1
back - 1arm rows (alt. w/ bent over rows) sets:2
chest - bench press sets: 2
*compound superset #2
back - pullovers sets:2
chest - flys (alt. w/ pushups) sets:2
*" #3
biceps - curls sets: 2
tri's - extensions sets: 2
*" #4
biceps - concentration curls (alt. w/ hammer curls) sets:2
tri's - kickbacks sets: 2
--------------------------------------------------------
Day 2:
*Compound Superset #1
thighs - dumbell squats (alt. w/ ballet sqauts) sets:2
hams - lunges sets:2
*" #2
thighs - squats (alt. w/ leg extensions) sets:2
hams - stiff leg deadlifts sets:2
*" #3
calves - calf raises sets:2
Shoulders - shoulder press (alt. upright rows) sets:2
*" #4
shoulders - bent over lateral raise (alt. w/ front raise (wrong name)) sets:2
shoulders - lateral raise sets:2

Edit: all excersizes preformed with dumbells except the bench press.

JerseyPunk · 08-23-2003, 02:29 PM

any help?

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08-20-2003, 11:31 AM	#1
JerseyPunk Registered User Join Date: Jun 2003 Location: New Jersey, USA Posts: 54	Need a training program. I am looking for a good weightlifting routine. I am 16 years old and weigh 146 lbs. I have lifted before and am currently lifting. (since June 2003) I have a bench with bar and free weights. That's all the info I think I need to give, but if I need more you can just ask and Ill post asap. Thanks, Matt. EDIT: My goal is to put on Mass. I need to get bigger. Later I can worry about having definition.

08-20-2003, 08:08 PM	#2
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 34,003 Blog Entries: 25 Photos: 320	why don't you post what you have been doing for the last 2 months.
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08-20-2003, 09:16 PM	#3
JerseyPunk Registered User Join Date: Jun 2003 Location: New Jersey, USA Posts: 54	k, Day 1: compound superset #1 back - 1arm rows (alt. w/ bent over rows) sets:2 chest - bench press sets: 2 compound superset #2 back - pullovers sets:2 chest - flys (alt. w/ pushups) sets:2 " #3 biceps - curls sets: 2 tri's - extensions sets: 2 " #4 biceps - concentration curls (alt. w/ hammer curls) sets:2 tri's - kickbacks sets: 2 -------------------------------------------------------- Day 2: Compound Superset #1 thighs - dumbell squats (alt. w/ ballet sqauts) sets:2 hams - lunges sets:2 " #2 thighs - squats (alt. w/ leg extensions) sets:2 hams - stiff leg deadlifts sets:2 " #3 calves - calf raises sets:2 Shoulders - shoulder press (alt. upright rows) sets:2 " #4 shoulders - bent over lateral raise (alt. w/ front raise (wrong name)) sets:2 shoulders - lateral raise sets:2 Edit: all excersizes preformed with dumbells except the bench press.

08-23-2003, 02:29 PM	#4
JerseyPunk Registered User Join Date: Jun 2003 Location: New Jersey, USA Posts: 54	any help?