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Originally Posted by The Adam You're 17 man. Living at home. Little extra responsibility. Plenty to eat, hopefully, and full of Test. Take your time. Trust me.
I'd work on one muscle group a day, arranged so that you hit your weakest areas first, but allow for adequate recovery with cardio days (jumping rope or running etc.)
Here's something you might want to take a look at. I think these exercises will give you a better foundation and give you some shape. I left out the sets and reps, for you to insert. Personally, I would worry more about sets than reps. Keep going until you can't go anymore. You'll discover your pain thresholds and gain endurance.
You might need more rest days inbetween also depending on your recovery and intensity in the gym (I judge my recovery by how sore I am, I'm a 'hardgainer' so I take more than one day off depending on how hard I went and I grow like a weed this way). This also goes by the number of days rather than what day.
1st Day (Chest)
Incline Barbell Bench
Flat Bench
Dips
Superset Flat/Incline Bench Barbell Fly
Dumbell Pull Overs
2nd Day (Legs)
Leg Ext.
Leg Curls
Squats (get a full range of motion with these)
Standing Leg Curl
Leg Press or Hack Squat (Hack will give you that outer sweep)
3rd Day Off from Weights
Do a Cardio session, don’t forget to Supp.
Do some ab work/body squats/pushups. Take it easy but don't **** around.
4th Day (Back)
Pull Ups
Hammer Grip Pull ups
Bent Over Rows
Superset Cable Pull downs and Rows
Good Mornings
Straight Legged Deadlift
5th Day (Shoulders)
Clean and Press
Military Press
Lateral Dumbell Raises
Shrugs with Barbell or Dumbell
6th Day Off
Cardio Session and don’t forget to supplement
Ab work/ body squats/ pushups (do variations with the pushups, like diamond style)
7th Day (Biceps and Triceps)
Barbell Curls
Preacher Curls or a Hanging Curl
Skull Crushers
Close Grip Bench
Cable Push Downs
Alt. Dumbell Curls (try lying down on an incline bench doing these, or ask someone how to do crazy 8’s)
Deadlift
I don't know what your meals look like, but stay away from fast foods and processed sugars. Eat clean meals. 5-6 a day I think will get you a look you'll be pleased to sport. Think more about adding and subtracting inches vs. adding bulk. Once you get the muscle shape, then size comes easy by calorie increase.
Seriously, I'd kill myself if I just gained a **** load of fat and had to work it all off doing cardio like crazy.
Other tips:
Hydrate. Eat 1-1.5 grams of protein per body weight. and you might want to check your carbs too. (you can find calculators for that online)--Don't overdue it on the supplements either. Get a good postworkout mix going (protein/fruits/soy or reg. milk) a multi, and when you hit a plateau maybe introduce some creatine.
Of course you can disregard that, take the exercise plan and just lift heavy and eat a lot. You'll get big, but it won't necessarily look good.
Goodluck kid. And remember to have fun with it! |
Well you state to do one bodypart a workout. I usually just do a split like
chest/tris ; back/bis/shoulders ; legs/abs
But primarily, its Chest, and just a small tri wrkout, then primarily back, and a light bicep/shoulders, and then legs, and a light ab workout..
I've done a similar routine above before, and i could do it, to just switch things up again, dunno. I would really like to stick to doing 2 chest workouts a week though for sure. That's a weakpoint I wanna blast through. I know its not quantity, but I really think, it should be hit more often.
For the hack squats, do you do them both ways? as in facing the machine, and facing out the machine? I primarily just do the facing out the machine, beacuse it feels better, but what are your opinions. But yea, im supplementing protein, bulk cee, and GMS. I am gaining weight for sure. Im up to around 183-184 now :) on my way to 190.. and I'm still not really even close to being "fat." But yea, i go heavy and hard, and then ill focus on contractions and stuff.
..... :xmasbiggr :xmastongu .......
