My workout plan....

[NickB]

Diet is high protein, low carbs.


Day 1 - legs
Leg extension 1x20,3x15
Leg curls - 1x20, 3x15
Stiff leg dead lift - 3x15
Crunch - 4x25

Day 2 - Chest and biceps
Dumbell Fly - 3x15
Bench - 3x15
Iso curls - 3x15
machine fly - 3x10

Day 3 - cardio only

Day 4 - Back
Wide grip chins - 5x10
DB row - 3x10
seated row - 3x10

Day 5 - triceps (delts/traps, but, i dont have equipment and mom wont geton the phone with the gym because... fuck if i know, ive only been asking everyday for 2 weeks)
Pressdowns - 3x15
Frenchcurls - 3x15
Kickbacks - 3x10

Day 6 - Cardio only
Day 7 - Toileth noteth, on this holy day!

Im doing lighter weights, more reps... Was thinking about going heavier weights, less reps.

i do 15-20 min of cardio a day, if i can.

My main goal is just to lose these f---ing man boobs. Ive got a barrel chest and wide shoulders as it is, i dont need these little nubbins :|

Should i change anything? Ive been doing this plan for a week.

I was just going to change day 2 to chest/triceps, since both are push, and then move biceps.

If i had access to a gym (mom wont get the subscrption back, just tells me to use what we have, heh), i could do better exercises but... i dont, heh. Mainly freeweights and a tiny home gym thingy.

 

[Robboe]

Ask for gym membership (to a good gym) as an early christmas or birthday present. It's well worth it if you stick with lifting.

Don't go for the high reps low weight crap. Lift heavy. Mix rep ranges.

f you want to lose weight then start counting calories to some extent. Plan food.

 

[Fade]

Do you workout at home?? If so list your equipment.

 

[Scotty the Body]

I'd also drop your reps down and lift more weight, give yourself a day off after legs, your body needs time to rest if your lifting with intensity.

Keep buggin your mom about the membership.

 

[TriZZle305]

you can still do a little with your delts and traps... i assume you have a barbell you can do some shoulder shrugs,front raises, military press, bent over rows... thatll give you a little delt and trap movement... i dont have much equipment either so thats what i do...

 

[NickB]

My home equipment:

Pull up bar
Dumbells/free weights
Bench
Treadmil
and this system:
http://www.iconfitness.com/cgi-bin/...&prrfnbr=182830

 

[J'Bo]

TCD=He is only 16 and lifting heavy is not that great for him right now. Lifting heavier than he is now is a good idea though.

 

[Snake_Eyes]

Wouldn't "heavier than he is now" be qualified as "heavy"?

 

[TriZZle305]

Originally posted by J'Bo
TCD=He is only 16 and lifting heavy is not that great for him right now. Lifting heavier than he is now is a good idea though.

why do people always say this? if hes not gonna lift heavy than he may as well not even lift... he can do plyometrics or whatever.... i think we can lift heavy just fine as long as we keep correct form... we being teenagers... i dont think you give us enough credit and putting all kinds of limitations around what we can do...

 

[J'Bo]

Everyone has a definition on lifting heavy, so you really cant say wether you lift heavy or light.

My definition on lifting heavy is: when you are on your forth last rep and you think you may start crying and puking before you are going to be able to finish your set.

If you guys believe that he should lift "heavy" now, then fine. We are here to post our opinions and I thin young people that are just starting out need to lift a little lighter to get their form down before they start lifting heavier. You can form bad habits very fast and mess your body up for good. He can lift "heavy" now and risk injuring his body for life or he can lift a little lighter and be safe about everything. Its all up to him. I know a couple of men in their 40's that started to heavy to young and can never workout again because their joints hurt them so much.

 

[TriZZle305]

its not because they started lifting heavy too young its because they started lifting heavy too wrong... i know a couple dozen guyz and im sure there are quite a bit more who started young and are fine now in their older age... he should learn form first i agree however once he learns form then what is the point of lifting light?

and how can you say everyone can have their own opinion and then make the opinions so black and white... he can risk injusry or be safe... lol anyone given those to choices would pick be safe... sure youre risking injury but you almost make it seem like if you lift heavy you may as well plan to be in pain when youre 40...

 

[J'Bo]

Well you have a point there.
I am not trying to be black and white, but i still believe he needs to learn light and then progress.
Especially because he doesnt have anyone to show him proper techniques by working out at home.
So stop jumping on me, unless you take your clothes off.
Hahaha, just a joke.

 

[TriZZle305]

awwe man just a joke?

 

[J'Bo]

Nice but wiggle.

 

[Robboe]

Well the age requirement for joining a gym is 16.

I also don't see any problem with anyone joining a gym and lifting (relative) heavy weights providing good form is used. In fact, it's scientifically proven (in at least one study, but i suspect more have shown it also) that lifting heavy weights can aid in increasing bone density. Which is a good thing.