Hi, I'm 14 years old, 5' 7", 127 lbs, and I have about 12% body fat. I'm not too sure about the body fat, cause I used calipers and it said 8%, but I don't know if it's that low. Anyways, I work out Mon. Wed. and Fri. I Run on Thurs. and Sat. On Tues. I have band camp practice, so I don't do anything on that day, and I take Sunday off. My goal is to build more muscle, and since I don't have too much body fat% I'm hoping that I can also get some definition going on as well. I used to work out a little bit, but I just started again on August 25. I did my max bench and it was 120 pounds. My work out routine consists of these in order:
Chest (Pushups w/ hands far apart): 30 pushups
Shoulders (Military Press): 12 reps @ 7.5 \ 10 reps @ 10 \ 8 reps @ 15 \ then as many reps as I can do @ 17.5 pounds until I fail.
Squats: 12 reps @ 25 \ 10 reps @ 30 \ 8 reps @ 35
Curls: 15 reps @ 7.5 \ 12 reps @ 10 \ 10 reps @ 15 \ 8 reps at 17.5 \ 6 reps @ 20 \ Then negatives till I fail
Triceps 12 reps @ 7.5 \ 10 reps @ 10 \ 8 reps @ 15 \ 6 reps @ 17.5 \ 4 reps @ 20\ Then negatives till I fail
Chest (Pushups w/ hands far apart): as many as I can
I do my chest, shoulders, and squats first cause I hate them the most and if I do them last I won't want to finish my workout routine. I do pushups at the end to ensure a total failure in my muscles. After I'm done working out I drink a Whey Protein Shake will some L Glutamine (sp?) in it. I got the work out routine from my dad's Body for life book. On the other days, Thurs. Saturday, I either run on the treadmill for 30 minutes or ride my bike for about 5 miles or so, then I do crunches before I go to bed. I do my crunches by putting my feet under a ledge or couch and I sit up about halfway or a little less and I count to 12. Then I go back down, and I keep going until I feel I've done enough, I never really feel like I'm failing, I feel some burning, but not total failure, then I turn my knees to the side and do equal reps for my obliques, or whatever the ab muscles on the sides are.
I was just wondering if anyone could help me with some solutions to crunches, and/or some suggestions on my workout routine.
Thanks!
Chest (Pushups w/ hands far apart): 30 pushups
Shoulders (Military Press): 12 reps @ 7.5 \ 10 reps @ 10 \ 8 reps @ 15 \ then as many reps as I can do @ 17.5 pounds until I fail.
Squats: 12 reps @ 25 \ 10 reps @ 30 \ 8 reps @ 35
Curls: 15 reps @ 7.5 \ 12 reps @ 10 \ 10 reps @ 15 \ 8 reps at 17.5 \ 6 reps @ 20 \ Then negatives till I fail
Triceps 12 reps @ 7.5 \ 10 reps @ 10 \ 8 reps @ 15 \ 6 reps @ 17.5 \ 4 reps @ 20\ Then negatives till I fail
Chest (Pushups w/ hands far apart): as many as I can
I do my chest, shoulders, and squats first cause I hate them the most and if I do them last I won't want to finish my workout routine. I do pushups at the end to ensure a total failure in my muscles. After I'm done working out I drink a Whey Protein Shake will some L Glutamine (sp?) in it. I got the work out routine from my dad's Body for life book. On the other days, Thurs. Saturday, I either run on the treadmill for 30 minutes or ride my bike for about 5 miles or so, then I do crunches before I go to bed. I do my crunches by putting my feet under a ledge or couch and I sit up about halfway or a little less and I count to 12. Then I go back down, and I keep going until I feel I've done enough, I never really feel like I'm failing, I feel some burning, but not total failure, then I turn my knees to the side and do equal reps for my obliques, or whatever the ab muscles on the sides are.
I was just wondering if anyone could help me with some solutions to crunches, and/or some suggestions on my workout routine.
Thanks!
