[Mr. Castro]

Alright this is my work out: I do chest, shoulders, and triceps on 1 day and then I do back, biceps, abs the next day, and I current dont have an exact day that I work on my legs because I'm suffering from something on both of my knee's I don't know whats wrong with them yet but I'm gonna find out on the 25th

Anyways the total weight I do is:

Biceps - 70 lbs 3 sets -15 reps (max 90 lbs) and triceps are the same

Chest - 135 lbs 3 sets -12 reps

Back - (Lat Pull-Down) 105 lbs 3 sets -12 reps (max 120lbs) (Seated Row) 90 lbs 3 sets -15 reps (105 max)

Legs - (Leg Extention) 155 lbs 3 sets 12 reps (max 175 lbs) (Leg Curl) 90 lbs 3 sets -12 reps (leg curls hurt like hell)

Calves - 175 lbs 3 sets -15 reps (max 190 lbs) most I've ever done 330 lbs

So thats the weight I do and I'm age 14 I'll be 15 in October.

By the way all this is on machines not free weights. So I need help with my work out I wanna get bigger with more muscle I wanna look buffer and more ripped, Please help.

By the way, do I lift good for my age?

[slider88]

i dont really know if u need any advice but jus try to lay down a stong foundation of muscle to build on by doing all of the basic movements, i.e bench press, deadlift, shoulder press and of course squats. everything else will come in time be clever about your training. knowledge is the key.

[captainplanet]

Doing chest, shoulders and triceps in one day is rough bro. At your age I'd focus on the simple lifts and routines and build a good base level of strength on those and go from there, and if your legs are bothering you that much i'd hold off on lifting with them until you get them checked out. Also what type exercises do you do for your chest, shoulders and tris? And if your wanting to look "buffer and more ripped" it's virtualy impossible to do both at once, if your wanting to bulk, add weight, lower the reps ex: 5 sets of 5 on bench etc. and to cut lower weight and raise reps ex: 3-4 sets of 12-15 reps. Hope this helps some