Thread: Hey...rate my workout?

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Originally Posted by kenwood

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Any suggestions?

yes...how about handstand presses,dips,pushups(cg,wide,1 handed,incline,decline,clapping) burpees, body squats, walking lunges, calf raises,situps,crunches,and thats about it besides pullups and chinups

Originally Posted by kenwood

yes...how about handstand presses,dips,pushups(cg,wide,1 handed,incline,decline,clapping) burpees, body squats, walking lunges, calf raises,situps,crunches,and thats about it besides pullups and chinups

Thanks. I'll look into some of these.

Originally Posted by statenfear1

Hey..kinda new to working-out, im 14, weigh around 130, Pretty weak(haha)/Scrawny, trying to gain muscle weight, gotta start small and work my way up , and yeah, just started up, i'm limited to just lifting weights,, and situps and pushups for now. Again, i'm new to this so I appreciate all the help I can get. thanks for reviewing and helping out, appreiciate it.

*M-F are all the same, don't take time to read them all*
*Sat+Sun are all the same, dont take time to read them all*

Monday- 3 sets of 10, lifting 39 LB weight bar, 130 situps(in sets, but this is total), 50 pushups(in sets also, but this is totaL) Then I lift about 15 times, a 30.2 weight bar then 15 pushups to end it.

Tuesday- 3 sets of 10, lifting 39 LB weight bar, 130 situps(in sets, but this is total), 50 pushups(in sets also, but this is totaL) Then I lift about 15 times, a 30.2 weight bar then 15 pushups to end it.


Wednesday-3 sets of 10, lifting 39 LB weight bar, 130 situps(in sets, but this is total), 50 pushups(in sets also, but this is totaL) Then I lift about 15 times, a 30.2 weight bar then 15 pushups to end it.

Thursday-3 sets of 10, lifting 39 LB weight bar, 130 situps(in sets, but this is total), 50 pushups(in sets also, but this is totaL) Then I lift about 15 times, a 30.2 weight bar then 15 pushups to end it.

Friday-3 sets of 10, lifting 39 LB weight bar, 130 situps(in sets, but this is total), 50 pushups(in sets also, but this is totaL) Then I lift about 15 times, a 30.2 weight bar then 15 pushups to end it.

Saturday-Kinda a relax day, maybe some pushups if i'm interested
Sunday-Kinda a relax day, maybe some pushups if i'm interested


Thanks alot, I really could use all the help I can get

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read these quick


Training 101

Power/Rep Range/Shock: The Basics

Designing training routines by Cowpimp

Originally Posted by ForemanRules

read these quick


Training 101

Power/Rep Range/Shock: The Basics

Designing training routines by Cowpimp

No read them slowly so they sink in. Also don't listen to our site troll "Kenwood". He will just fuck you up worst then you are now.

Originally Posted by Tough Old Man

No read them slowly so they sink in. Also don't listen to our site troll "Kenwood". He will just fuck you up worst then you are now.

hey jackass i just gave him a whole list of bw exercises so dont say my advice wont do anything

Originally Posted by kenwood

hey jackass i just gave him a whole list of bw exercises so dont say my advice wont do anything

shut your ass.

Originally Posted by kenwood

hey jackass i just gave him a whole list of bw exercises so dont say my advice wont do anything

It will be just fine if he is taking up women's synchronize swimming in the Olympics.

there's mighty mouse and Mighty troll. Kenwood your the latter

I didn't mean to start a flame thread..just looking for some suggestions..thanks foreman.

Originally Posted by statenfear1

I didn't mean to start a flame thread..just looking for some suggestions..thanks foreman.

Check out the push/pull/legs workouts.

at 14 years old start with (in no special order):

1) total body workouts 2-3 times a week
2) 2-3 sets x 10-15 reps
3) some form of cardio and stretching
4) a healthy diet

These 4 things will help you improve your base strength, cardio and physical fitness levels (General Physical Prepardness). With this strong base that you build over the next few years, when you get into your later teens, you will be able to train with much greater intensity and volume AND if you train properly (balanced routine) and learn great technique can reduce the risks of injuries later in your lifting career.

That is my advice for a young trainee. Take it or leave.


You can certainly go about it all wrong and get to the age of most of us and look back and say "if I knew then what I knew now...."....Or, you can learn from our mistakes.

Originally Posted by P-funk

at 14 years old start with (in no special order):

1) total body workouts 2-3 times a week
2) 2-3 sets x 10-15 reps
3) some form of cardio and stretching
4) a healthy diet

These 4 things will help you improve your base strength, cardio and physical fitness levels (General Physical Prepardness). With this strong base that you build over the next few years, when you get into your later teens, you will be able to train with much greater intensity and volume AND if you train properly (balanced routine) and learn great technique can reduce the risks of injuries later in your lifting career.

That is my advice for a young trainee. Take it or leave.


You can certainly go about it all wrong and get to the age of most of us and look back and say "if I knew then what I knew now...."....Or, you can learn from our mistakes.

Appreiciate it man, thanks

im confused, y r u doing pushups everyday??

Other than that, u should also do hindu pushups (works the entire chest area), pistols, and handstand pushups.

Originally Posted by GoLdeN M 07

im confused, y r u doing pushups everyday??

Other than that, u should also do hindu pushups (works the entire chest area), pistols, and handstand pushups.

It isn't a main part of the workout I guess, just a 'final touch'. Can't hurt....right?

Yeah I've started hindu pushups...amazing at how harder they are from pushups haha...even felt kinda sore in my back the next day.

Also start doing pistols. Theyre the closest bodyweight exercise to the barbell squat and will give u great leg strength. And u should put a rest day between each workout day, not just the weekends.

"Yeah I've started hindu pushups...amazing at how harder they are from pushups haha...even felt kinda sore in my back the next day."

That's like music to my ears... I know, hindu squats are really a great exercise.

If you like bodyweight exercises then you do a full body (bodyweight) routine
3x a week mixed in with some free weight exercises.

Here is an idea of some things you could do

Hindu squats 2-3 sets of 75-100, when you get stronger you can do them one- legged
DB single legged RDL's 3 sets 10-15 reps
Pushups (mix it up: hindu, regular, and later when you get stronger Handstand
100 in total
Dips legs up to start and then full body ones when you get stronger 2-3 sets of whatever you can get
Pullups/ chinups (Buy a bar they a cheap) start with 2-3 sets of as many as you can get.
One arm DB rows2-3 sets 10-15 reps
Standing single leg calf raises off a block of wood holding a DB 2-3 sets 10-15 reps.

Originally Posted by Bakerboy

"Yeah I've started hindu pushups...amazing at how harder they are from pushups haha...even felt kinda sore in my back the next day."

That's like music to my ears... I know, hindu squats are really a great exercise.

If you like bodyweight exercises then you do a full body (bodyweight) routine
3x a week mixed in with some free weight exercises.

Here is an idea of some things you could do

Hindu squats 2-3 sets of 75-100, when you get stronger you can do them one- legged
DB single legged RDL's 3 sets 10-15 reps
Pushups (mix it up: hindu, regular, and later when you get stronger Handstand
100 in total
Dips legs up to start and then full body ones when you get stronger 2-3 sets of whatever you can get
Pullups/ chinups (Buy a bar they a cheap) start with 2-3 sets of as many as you can get.
One arm DB rows2-3 sets 10-15 reps
Standing single leg calf raises off a block of wood holding a DB 2-3 sets 10-15 reps.

I'm not completely sure how to do a hindu squat.. do you a website with images or something?

Thanks!

I actually don't recommend doing hindu squats. It will reinforce bad squatting mechanics. Most people already don't know how to properly sit back and fire their glutes. Granted, it may not be much of an issue for a 14 year old who is fairly active, but it's better to get the proper lifting biomechanics down first.

I'm not suggesting that you never do hindu squats, but wait until you learn how to properly do a back squat before you do something that might hinder its development.

staten fear ......try to read the stickies on the main training forum page (always read every thing about bb u find)and after finishing reading u should use the knowledge u got to make a workout that fits for u......then after u finish with ur diet and training plan come again and post it for ppl to critique....

also i'll tell u something never be afraid to add weights or to do certain exercises because they are hard.....just do it as long u r taking care from injuries

Originally Posted by statenfear1

Hey..kinda new to working-out, im 14, weigh around 130, Pretty weak(haha)/Scrawny, trying to gain muscle weight, gotta start small and work my way up , and yeah, just started up, i'm limited to just lifting weights,, and situps and pushups for now. Again, i'm new to this so I appreciate all the help I can get. thanks for reviewing and helping out, appreiciate it.

*M-F are all the same, don't take time to read them all*
*Sat+Sun are all the same, dont take time to read them all*

Monday- 3 sets of 10, lifting 39 LB weight bar, 130 situps(in sets, but this is total), 50 pushups(in sets also, but this is totaL) Then I lift about 15 times, a 30.2 weight bar then 15 pushups to end it.

Tuesday- 3 sets of 10, lifting 39 LB weight bar, 130 situps(in sets, but this is total), 50 pushups(in sets also, but this is totaL) Then I lift about 15 times, a 30.2 weight bar then 15 pushups to end it.


Wednesday-3 sets of 10, lifting 39 LB weight bar, 130 situps(in sets, but this is total), 50 pushups(in sets also, but this is totaL) Then I lift about 15 times, a 30.2 weight bar then 15 pushups to end it.

Thursday-3 sets of 10, lifting 39 LB weight bar, 130 situps(in sets, but this is total), 50 pushups(in sets also, but this is totaL) Then I lift about 15 times, a 30.2 weight bar then 15 pushups to end it.

Friday-3 sets of 10, lifting 39 LB weight bar, 130 situps(in sets, but this is total), 50 pushups(in sets also, but this is totaL) Then I lift about 15 times, a 30.2 weight bar then 15 pushups to end it.

Saturday-Kinda a relax day, maybe some pushups if i'm interested
Sunday-Kinda a relax day, maybe some pushups if i'm interested


Thanks alot, I really could use all the help I can get

A+ Good workout for an 14 year old. Push ups are the quickest way to add muscle for beginners in weightlifting

Originally Posted by god hand

A+ Good workout for an 14 year old. Push ups are the quickest way to add muscle for beginners in weightlifting

he doesn't have to do them every day...also pull ups are more effective and u'll need them more in bodybuilding and would help him more to build his bi's and forearms and back .......