[tinyme]

sup everyone

i got a 15yr old nephew that started working out ( i talked him into it)
well when he first started he loved it, he was staying with me for the summer and i took him to the gym every day (4days or so)

now the thing is he move back and i need to give him a rountine to stick to...
hes trying to get bigger and stay lean. i pretty much know about the diet

Can anyone help me with a good 4day rountine for him?
as of now hes doing

chest/bi
legs/abs
rest
shoulders/tris
back/bis

thanks!

[HawaiianPride.]

Routine looks good. Just make sure he keeps well hydrated and gets plenty of rest.

[Kaboom]

I think the routine looks pretty good too.whats wrong with it

[Kevsworld]

The routine looks ok, but he may do better with a full body routine 2-3 times a week just to get himself back into it. Depends on how advanced he is and how intense his training is.

[MiniArnold]

Arms twice a week though? Really?

[HawaiianPride.]

He could train them if they are lacking. He just has to make sure he's only doing at the most 3 exercises for them. And giving proper rest time, (at least 72hours) to train them again.

He could try this:
Chest
Back Abbs
Rest
Legs
Shoulders, Triceps, Abbs

[MiniArnold]

I always prefer to train things once a week and see how my body responds.

[HawaiianPride.]

That's a very mature decission.

[MiniArnold]

Originally Posted by HawaiianPride.

That's a very mature decission.

Really? I always just went with the flow which i believe is the best way. Your body will respond to different exercises, set and rep ranges, so go with something you think may work, try for like 6-8 weeks then assess yourself in the mirror and see where youve gained and where you havnt, then you can adjust your training around a lacking bodypart for a bit. Its all about understanding your body to grow . Thats the best advice you can give a novice lifter.

[HawaiianPride.]

Anytime man, your a great addition to this board and asking questions that us V.I.P.'s love to answer.

[tinyme]

i got him doing this...hes trying to bulk
he said hes finishing all the workout in 30mins or less...i dont see hows that possible its gotta take atleast 45mins?

any advice on the routine?
im thinking about moving the bis to back days not sure tho




Sunday Chest/bis
Bench press 3x8-12
incline dumbell press 3x8-12
dumbbell flies 3x12
barbell curls 3x8
preacher dumbbell curls 3x8

Monday legs/abs
squats 4x8-12
lunges 4x10
leg extension 4x12-15
abs do whatever you like

Tuesday Rest

Wednesday Shoulders/tris
dumbbell shoulder press 4x8-12
side lateral raises 3x12
bent over rear raises 3x12
Skull crusher 3x8-10
tricep pull downs 3x8-10

Thursday Back/traps
Wide grip lat pull downs 4x-10-12
seated cable rolls 3x8-10
close grip pull downs 3x8-10
barbell shrugs 4x8-12
dumbbell shrugs 2x12

[Kevsworld]

I would ad deadlift.

[tinyme]

Originally Posted by Kevsworld

I would ad deadlift.

on back day?

the reason why i didnt add it is because i didnt want him to hurt his back. i mean i do it.

wonder if theres a good video of proper forum

[Kevsworld]

Back day would be good. I just think deadlift is one of those basic exercises that is good for newbies to learn. Like anything else, use good form and reasonable weights and he'd be fine.