what do you think of this workout for my boy

**danny81** · 05-08-2008, 07:12 PM

hes a complete noob. the reason why the big lifts are high reps is so that way he uses a lighter weight and wil get used to good form. what do you guys think?

Mon:
Pick one Flat barbell or dumbbell bench 3x15-20
2x8-12 incline or decline barbell or dumbbell bench
3x8-12 pick 1 dips, barbell extensions, reverse barbell bench presses, dumbbell extensions, close grip bench press
3x15-20 pick one standing over head press or Seated rotate press
3x8-12 pick one side, front, rear dumbbell raises.

Weds:
3x15-20 Barbell or dumbbell rows
3x15-20 chinups
3x 8-12 shrugs
3x8-12 upright rows
Pick one 3x8-12 reverse curls, hammer curls, or barbell curls

Friday:
3x12-15 squats
3x12-15 Deadlift
3x8-12 hack squat or boxsquat or step ups, or lunges, or front squat
3x8-12 Romanian deadlift, or glute ham raises
Pick one: 3x8-12 hyper extensions, reverse hyper extensions, good mornings, still leg deadlifts,
Pick one: 3x8-12 incline situps, roman chair sitsp, weighted situps, leg raises, ab pulldowns
3x8-12 Side bends

For all the ones with options you pick you pick one and it do it for like 3-4 weeks tehn change it up.

**DOMS** · 05-08-2008, 08:28 PM

Aren't you a bit young to have a kid?

**danny81** · 05-08-2008, 08:48 PM

no. y?

**danny81** · 05-09-2008, 01:36 PM

bummp

**vader** · 05-09-2008, 02:06 PM

how old is your boy Danny?

**Montoya Raif** · 05-09-2008, 02:21 PM

Bahh program is oke, but you should change it every two or three month. I change my program every two month and a take a break between, of one week simply to rest my muscle

**Irons77** · 05-09-2008, 02:53 PM

Start them out young

**vader** · 05-09-2008, 02:54 PM

if he's under 12 years thats too young,imo

**danny81** · 05-09-2008, 04:27 PM

hes 15

**vader** · 05-09-2008, 05:39 PM

I would have him do all the basics.
Mon:
Pick one Flat barbell or dumbbell bench 2x15-20
2x8-12 incline or decline barbell or dumbbell bench
2x8-12 pick 1 dips or close grip bench press
2x8-15 overhead press
2x8-15 upright row

Weds:
3x8-10 deadlift
3x15-20 Barbell rows
3x whatever he can do chinups
3x8-12 barbell curls

Friday:
3x12-15 squats
3x8-12 stifflegged deadlift

my self I would put back on mondays and legs on friday for him.
that way he can get plenty of rest between these two days.
Add a ab exercise if you like but if he's doing all of this other core work I don't think he'll need a whole lot.
I think this is alot of volume to start with but if he's willing and motivated it shouldn't take him long to adapt.

I am sure there will be alot of people who will disagree with me about this schedule.

**Minhkey** · 05-09-2008, 10:29 PM

I don't think 15-20 reps is worth it. IMO10 reps is good enough.

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