Need a training program.

**JerseyPunk** · 08-20-2003, 10:31 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, 07:08 PM

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

**JerseyPunk** · 08-20-2003, 08:16 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, 01:29 PM

any help?

Thread: Need a training program.

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