Routine for younger people

[Martinogdenbsx]

I am very new to all this and need help i am 17 and am still in school i would like to have a routine but don't know what routine to do??????i also would like to find a site or for someone to tell me the types of excersises with pictures and some mean nothing to me

Thanks

Chris

 

[LAM]

are you looking to increase your performance in sports ? or are you just looking to get more muscular, stronger, etc...?

http://www.exrx.net/Lists/Directory.html

 

[Martinogdenbsx]

sorry

i am looking to increase muscle size and appearance i am alright in sports just not muscley(on the flabby side)

Chris

 

[Martinogdenbsx]

Some Pics

My flabby bodie need help on how to ****

 

[maxpro2]

Don't say the "t" word

 

[Martinogdenbsx]

that better?

I need some help though

 

[maxpro2]

Start off here http://www.ironmagazine.com/article68.html

There are many different kinds of routines and splits you can do. You should split it up so that you only hit each muscle group once per week. The point of splitting it up is so that you can keep working different muscle groups while allowing the ones you've worked already to heal. If you are just starting out, you can probably get decent results with a full body workout 3 times each week.

Many people post their routines and splits on here - just use the site search to find a few to get ideas. Once you do that, make and post your tentative routine and we can help you critique it.

 

[Martinogdenbsx]

how about this routine i will spend about 1/2 an hour on each group of muscles,is this okay?

Monday-Chest(using bench press,first using 1 set of 10-12 reps then progress up to 2 set of 8-10 then 2-3 sets of 10-12) and calves(using seated barbell calf raise doing the same number of reps as i did on the bench press)

Tuesday-Rest

Wednesday- Biceps(doing two arm hammer curls with same number of reps as before),abs(spend more time on the stomach muscles,i will do sit ups firstly doing 1 set of 12 reps working up to 2 sets of 15+ reps)

Thursday-Rest

Friday-Rest

Saturday-Back (using lateral pull down,i will 1 set of 10-12 reps working up to 2 sets of 10-12 reps) and shoulders (using staggered arm press up using 1 set of 8-10 reps working up to 2 sets of 10-12 reps)

Sunday-Rest


Take a protein shake before or after training?

 

[Tom_B]

you should be doing more than one exercise for different body parts, like for instance I do 6 exercises for my legs in one day (full squat, calf raises, lunges, leg extension, lying leg curls) and I follow a split where I work each msucle group twice a week.

 

[Martinogdenbsx]

can you recommend any more excersises and links to show pictures please then i can do more

Thanks

 

[maxpro2]

You should include triceps in there... big arms don't only come from big biceps.

Also train all of your legs, not just your calves.

Are you working out at a gym or at home? If at home, what kind of equipment do you have?

 

[Martinogdenbsx]

working out at a local small gym

 

[Martinogdenbsx]

it has enough stuff for me i think
Running machine
Peck Deck
Bench press and others but i can't remember the name of them
Good enough for what i want i think?

 

[soxmuscle]

I would think having more workout days than rest days would be a more productive routine.

 

[Martinogdenbsx]

i thought it was better to have a good sized routine e.g three workout days and more rest days becuase when resting is when your muscles are growing???????

 

[soxmuscle]

3 days a week is good and fine and everything, but if your going to have a 3 day a week routine than you should atleast cover all the muscle groups.

maybe something like this would be more productive:

Monday: Chest, Triceps, Biceps
Wednesday: Back, Shoulders
Friday: Legs

 

[Martinogdenbsx]

how about this

Monday-

Chest

: 2 sets of 10-12 reps using a suitable sized weight on the bench press

:Bent arm dumbbell pullover 2 sets of 8-10 reps

:Butterfly using suitable weight for 2 sets of 10-12 reps

:Close grip barbell bench press for 2 sets of 8-10 reps

Biceps

:Cable hammer curls for 2 sets of 10-12 reps

:Concentration curls for 2 sets of 8-10 reps

:Hammer curls for 2 sets of 8-10 reps

:Reverse plate curls 2 sets of 10-12 reps



Wednesday

Forearms

:Reverse cable curls 2 sets of 10-12 reps

:Standing Olympic hand squeeze for 1 set of 10-12 reps

Triceps

:Cable on arm tricep extension for 2 sets of 8-10 reps

ips_tricep version for 1 set of 10-12 reps

:Low cable tricep extension for 2 sets of 10-12 reps

Shoulders

:Arnold dumbbell press for 2 sets of 10-12 reps

:External rotation for 2 sets of 10-12 reps

:Front dumbel raise for 2 sets of 8-10 reps



Saturday

Abs

:Alternate heel touches for 2 sets of 10-12 reps

:Bent knee hip raise for 2 sets of 10-12 reps

:Cross body crunch for 2 sets of 8-10 reps

ecline crunch for 2 sets of 10-12 reps

Quads

:Barbell squats for 2 sets of 10-12 reps

:Leg extensions for 2 sets of 10-12 reps

Traps

:Cabel shrugs 2 sets of 10-12 reps

:Calf machine shoulder shrug for 2 sets of 10-12 reps

umbell shrug for 2 sets of 8-10 reps

Ass

:Butt lift for 2 sets of 10-12 reps

:Glute kickback for 2 sets of 10-12 reps



Sunday

Calfs

:Standing calf raises for 2 sets of 10-12 reps

:Calf raise on a dumbbell for 2 sets of 10-12 reps

Lower back

:Superman for 3 sets of 10-12 reps

Hamstring

umbell lunges for 2 sets of 10-12 reps

:Lying leg curls for 2 sets of 10-12 reps