Thread: I need a new routine this isn't working.

What I have: Decline Incline Bench. Dumbells that are ajustable, EZ-curl bar. And alot of weights.

I suggest you look at P/RR/S as a good basis of a routine. If you have a goal in mind (strength, endurance, mass, etc). You can tweak it to meet your goals. There are other routines as well. Search around and see what strikes you as a good place to start and build from there.

Another suggestion, I feel that you need to get comfortable with an exercise philosophy that meets your goals, and build the routine around that philosophy. Most times it is not the exercise, as much as it is how many reps, rep tempo, intensity, and set tempo. All this needs to be in alignmet with the exercise philosophy. When I say philosophy, I mean like HIT, Westside, P/RR/S as well as many others that are out there.

Well ok lemme explain. I'm modeling in June, and I'm 13 going on 14. In need a routine. Just give me one please, I really need to get some ripness to me. Please help help help!

ripness comes from diet.

I know, i'm eating really really good. I just need a better routine.

post your current routine and your diet.

Well it's a big soon to start lifting at your age,

if you are in crunch time like you say, here is a good solid routine for a beginer. Your gonna be busy though.

DAY 1 upper
DB press 3x10
shoulder press machine or DB's 3x10
pullups (weighted if your up to it) 3x10 or failure on your last set
barbell curl 3x10
cable tricep pushdowns 3x10

DAY 2 cardio HIIT
1min slow 1min fast for 20mins (simple enough)

DAY 3 Lower
sqauts 3x10
leg extentions 3x10
single leg curl (seated or lying) 3x10
calve raises 3xfailure
deadlifts 2x10

day 4 cardio (same as before) push harder if possible

DAY 5 upper (same as day 1)

Day 6 cardio (same as before)

Day 7 off

Day 8 Lower (same as before)

do you see where it's going from here, just keep that schedule. toss abs in on whatever day you choose (twice a week). This is just a sample you can do whatever you like for workouts. I did this when i frst started and it worked great.

shoot for about 2400 cals/day 5-6 meals

Day 1
DB bench press
DB squat
bent over Db row
DB step up
curls

Day 2
DB RDL
Db sholder press
DB lunge
Prone incline DB row (lying face down on the incline bench)*
triceps

Diet

Nothing really planned. High protein, good carbs.

with nothing really planned in your diet is it any wonder that you aren't seeing the results you want? You are just throwing darts. If you want to get where you want to be then you need to plan.

Give me an example of a plan.

Meal 1: Whey protein w/ milk
1 cup of cooked oatmeal
fruit
1 flax oil capsule

meal 2: two eggs,( whole or white)
1 cup of oatmeal,
fruit
flax oil

meal 3: lean meat
1 cup rice
1 cup veggies
flax oil

meal 4 (repeat meal 3)

Meal 5(repeat meal 3)

Meal six: whey protein w/ milk

Have protein within one hr of a work out ( preferabled whey w/water) and eat one hour after ur shake.

Is that even safe for a 13 year old?

Hey Joe, I really like your routine though could we adjust it abit? I only have these things..

What I have: Decline Incline Bench. Dumbells that are ajustable, EZ-curl bar. And alot of weights.

Hello? Anyone?

Originally Posted by Imwithstupid926

Hey Joe, I really like your routine though could we adjust it abit? I only have these things..

What I have: Decline Incline Bench. Dumbells that are ajustable, EZ-curl bar. And alot of weights.

what you have is fine, for tri's you can do skullcrushers with your ez-crul bar. For shoulders what you can do is single arm db press (one of my favorites). You can also kickouts for your tri's w/db's. For legs, be carefull but you can still accomplish squats "take it easy though" lunges w/your DB's. T-bar rows for your back, maybe find something to do pullups on around the house or outside. For your cardio, if you don't have anything, i would sugest sprints about 60yrds with a rest of jogging in place. Abs are just your basic crunches, reverse crunches ect. This here is a link that you show you how to properly perform your exercies. http://www.exrx.net/Lists/Directory.html

I understand that your only 13, but this is something you have to study for a long time and take very seriously, or you could end up doing more harm than good. PM your e-mail addy and I'll send you some books on nutrition and how to safely burn fat. I would also suggest starting a journal on here with your diet, just for everyones advise, also to make sure your getting everything with safety as the first thing in mind. It will only take a few minutes a day.

good luck

Originally Posted by P-funk

ripness comes from diet.

I will have to agree. I got more ripped then ever from being on a strict Mcdonald's diet for a few months.

Thanks man you've been a huge help. chrson92@hotmail.com

Last time I tried to pm you it was to full i'll try again though.

Originally Posted by Imwithstupid926

Thanks man you've been a huge help. chrson92@hotmail.com

Last time I tried to pm you it was to full i'll try again though.

no problem man, Im glad I can help.

not you joe helped.. :P