FoolsGame

Tell me what you think. I'm fifteen, 115 pounds, and 5'5.

Monday - Upper Body

Bench Press 4x8 @80%
Curl Bar 6x8 @75%
Dumb Bells 5x8 @70%
Pull Downs 5x8 @75%
Additional [100-300] Pushups and Situps

Tuesday - Lower Body

Squats 3x10 @65%
Half Mile @75%
Calf Raises 2x12 @12RM
Lunges 2x12 @10RM
Additional [100-300] Pushups and Situps

Wednesday - Upper Body

Chin Ups 4x4 @5RM
Curl Bar 6x10 @70%
Pull Downs 5x8 @70%
Bench Press 4x8 @75%
Additional [100-300] Pushups and Situps

Thursday - Lower Body

Squats 3x10 @65%
Half Mile @75%
Calf Raises 2x12 @12RM
Lunges 2x12 @10RM
Additional [100-300] Pushups and Situps

Friday - Upper Body

Bench Press 5x8 @80%
Curl Bar 5x8 @75%
Dumb Bells 6x6 @65%
Pull Downs 6x8 @70%
Additional [100-300] Pushups and Situps

Should I add or change anything?
I'm new to this and I thought this was a nice, controllable plan that gives rest for all body parts per day.

Gazhole

1 - Not enough hip/ham dominant work like Deadlifts, RDLs, Good Mornings, Glute Ham Raises, Hypers etc.

2 - Your loading pattern is all over the place, i cant figure that out at all.

3 - 5 Days on a split as frequent as this is overkill. Give you Central Nervous System a break and cut it down to 3 or 4 days max.

4 - Why 300 Pushups/situps at the end of basically every workout? Totally unecessary.

5 - More Upper Body work than Lower Body. Why is this?

***

Read the sticky topics in this section (Training) for some advice on training program design. You've picked a good split in Upper/Lower, but your going about the rest of it the wrong way.

Stick to basic movements that cover all the bases:

Squats, Deadlifts, Lunges, Good Mornings, Bench Press, Overhead Press, Pullups, Rows. + Variations of all.

Then add a few accessory movements if you have to.

Come up with a good periodized loading pattern for the length of the program depending on your goals. Theres a lot of info in the training section stickies about this.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

FoolsGame

I'm new to this. Sorry if its "all over the place." I have more upper body than lower body because I need more work on upper than lower. I'm only 115 pounds and most is from lower body. I'm doing five days no mater what. The push ups are hours before and hours after the work out to get that little extra. I'll try to get some new hip/ham work.

Good mornings?
Deadlifts?
RDLs?

Scarface30

take Gazhole's advice..5 days is way too much. pushups aren't much of a bulking exercise I don't think...just sticking to bench (incline, flat, decline) will be more than enough for you chest, and you rowing is non-existant.

if you're new to this, you'll see gains with a simple routine.

as for the good mornings, deads and RDLs check out this site ExRx (Exercise Prescription) on the Net

Warning: Seismic Testing Zone

Looks like the records will have to wait...

P-funk

get the fuck off the curl bar at 15.

stop training so many days in a row.

don't run after you squat and do something to work your posterior chain.

mon-
squat- 3x5
bench- 3x5
row- 3x5


wed
deadlift- 3x5
oh press- 3x5
chin up- 3x5

fri
squat- 1x5
bench- 1x5
row- 1x5

http://pwtraining.blogspot.com/.....come and see what is on my mind!

Ivonne's Blog on Health and Wellness!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

Duncans Donuts

Good advice.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

Gazhole

The site Scarface posted is a great one, take a look at that.

Dont worry, we were all new to this once. What you do now is learn why its all over the place and how to fix it by reading.

Your legs are half your body weight and are made up by the biggest muscles in the entire body. There are few excuses not to train them, and "my legs are big enough" isnt one of them.

If you train your legs hard, this will produce gains throughout the entire body. 1 - Because they are the biggest muscles and will elict the greatest physiological response from exercise (growth!) and 2 - Its hard not to work a lot of the rest of the body while doing legs.

Look at the squat, thats one of the biggest mass builders for a reason - it does everything because your body has to stabilize the weight. If you just did squats 3 times a week i bet youd see more overall growth than if you just worked upper body exclusively.

5 Days is too much. Give your body a rest. Its all well and good saying "i give each bodypart enough rest before i work them again" but your body doesnt know bodyparts, it knows movements, and it knows when its tired. Your body isnt a mish mash collection of bits, its a functional unit and needs to be rested as one to avoid overtraining through CNS burnout.

You said yourself, you're new at this, so why not take our advice?

P-Funk has even gone so far as to GIVE you a workout. Dont waste that!

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

Duncans Donuts

Good advice.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

Gazhole

i feel warm and fuzzy inside.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

ejamiec

p funk why on fridays only 1 set for 5 reps?... thanks.

P-funk

as a total rookie, you NEED to take advantage of the vigin gains you can make.

Most all of your gains right now will be purely neurological. One friday, work up to a max heavy set of 5 reps. Do about 2-3 warm up/prep sets and then try and hit a new 5RM. Every week throw about 5lbs onto the bar from what you did the week prior and get after it!

On the other days, the weight should be constant.....so, monday you might squat something like 225/3 sets x 5 reps and each week, again, try and add about 5lbs to the bar and keep progressing. About every 5th-6th week, unload and back off by about 15-20% in intensity from your top end weight, but do the same amount of reps. Then, start the next week and get after it.

Only move up in weight if your form is perfect also. Don't add weight just to add weight. Two things too focus on right now are form/technique and developing strength/foundation.

This should carry you into some good gains for about your first 5 months of training.

But, don't waist this vigin time doing bicep curls and 'pump' sets and bb'ing bullshit. get in there and do some real work on compound lifts.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

Ivonne's Blog on Health and Wellness!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

ejamiec

thanks P Funk, im gonna try out that program.. when should i switch up the program...

P-funk

when you stop making progress

http://pwtraining.blogspot.com/.....come and see what is on my mind!

Ivonne's Blog on Health and Wellness!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

Duncans Donuts

I would go with something very similar to P-Funk's advice. FORM AND TECHNIQUE are paramount at this phase. If you keep adding weight but your range of motion, tempo (etc) shift, you aren't overloading properly. Add weight while your form is on par and you will establish a foundation for progress that probably 2 percent of the population are wise enough to utilize.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."