14 year old boy looking to get bigger

[brendanc]

Is this a good workout to do to get bigger (ie bigger biceps and maybe a 6 pack)?

if your reading this could you give me suggestions on what days I should do these workouts and how many reps and how much weight I should use

Im 14 years old 110 pounds and pretty skinny

Monday, Wensday and Friday are Shoulders/Traps, Chest, Biceps and Triceps….

Shoulder/Traps
Barbell Military Press (Press bar until arms are extended overhead. Lower to front of neck and repeat.) 3 reps of 10
Dumbell Front Raise (Put dumbell in front of you, raise one up straight in front of you then do your other hand) 3 reps of 10

Dumbell Lateral Raises (The same as dumbell front raises just to the side, have knees and elbows slightly bent and hold dumbells in front of your thighs) 3 reps of 10

Dumbell Shrugs (Hold dumbells to the side and shrug your shoulders as high as you can) 3 reps of 10

Chest

Push Ups 3 reps of 20

Biceps

Dumbell Curls (hold dumbells at your sides and curl the dumbells) 3 reps of 10

Dumbell Hammer Curls (hold dumbells at sides but vertically and curl them up vertically) 3 reps of 10

Triceps

Dumbell Tricep Extensions (sit down and hold dumbells sideways and pull up from the back) 3 reps of 10




Sunday, Tuesday, Thursday are Back, Legs, Calves and Abs

Back

Dumbell Bent-Over Row (put leg and arm on a table then pull the barbell as if you were starting a lawn mower, Allow scapula to articulate but do not rotate torso in effort to throw weight up.) 3 reps of 10

Legs

Walking Dumbell Lunges (Hold dumbells at sides and do lunges) 3 reps of 10
Dumbell Straight Leg Deadlift (With knees straight, Lower dumbbells to the top or sides of feet by bending hips. Bend waist as bar approaches feet. Lift the dumbbells by extending hips and waist until standing upright. Pull shoulders back slightly if rounded. Repeat.) (Begin with light weight) 3 reps of 10 with two five pound dumbells
Wall Sits 3 reps of 30 seconds
Calves
Dumbell Singe Leg Calf Raise (Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat. Continue with opposite leg.) 3 reps of 10
Abs
Crunches (Hold 10 pound barbell) (25 reps)
Twisting Crunches (25 reps)
Straight Leg Crunches (With 10 pound barbell) (25 reps)
Leg Lifts (10 reps)

Thanks again

 

[timothyparuku]

From what I know you should be eating more than your maintenance. If I were you, I'd read up on "The truth about bulking" to ensure that you gain muscle and the least minimum fat. My friends were on a bulking spree and they ate everything they saw because they needed alot of calories, they weren't eating alot of the right food and just cramming them selves with food high in transfat but thought it was ok since they are "bulking"...it really isnt ok.. Lots of protein since they build muscle i think.

Abs
Crunches (Hold 10 pound barbell) (25 reps)
Twisting Crunches (25 reps)
Straight Leg Crunches (With 10 pound barbell) (25 reps)
Leg Lifts (10 reps)

Your not doing all of those ab exercise every workout are you?..You should only hit your abs directly twice a week or so since some of your other exercises works the core too.

I would work out three times a week, FBW. You work the muscles more in a week. You should be doing higher reps for hypertrophy.

I am a total noob at this thing too so pardon me if this information is wrong.

For size I think this workout is pretty good.



Now you should be switching up the exercises every 3-4 weeks to see optimum gain.
Try reading some of the stickies in the forum.

 

[LeiYunFat]

If his program is from NRoL, then his workouts will be cycled after a while. I believe that this is the "breaking in" workout.