15 yrs, upper-body workout plan.

[nutup_or_shutup]

Hey, I'm 15, 5'11, 118 lbs.
I already have a 6-pack but lack upper-body strength. I have recently started the 100pushup challenge and have access to pushup grips, a pull-up bar and some dumbells (10lbs). I was just wondering if I should add anything ontop of the 100pushup challenge for upperbody strength, I am also doing 3sets of 20 crunches a week to keep my abs in shape.

My diet sucks but that's going to change from tomorrow. I'm looking to Gain.I was wondering what my protein/carb + calorie intake should be at this age/weight also.

Thanks in advance.

 

[IAiaia]

Hey, I'm 15, 5'11, 118 lbs.
I already have a 6-pack but lack upper-body strength. I have recently started the 100pushup challenge and have access to pushup grips, a pull-up bar and some dumbells (10lbs). I was just wondering if I should add anything ontop of the 100pushup challenge for upperbody strength, I am also doing 3sets of 20 crunches a week to keep my abs in shape.

My diet sucks but that's going to change from tomorrow. I'm looking to Gain.I was wondering what my protein/carb + calorie intake should be at this age/weight also.

Thanks in advance.

Alright,
You need to get on a progression to get to where you want to be.
What is your goal? Stronger up top? Is 10 more pushups enough? Make your goal 1)Reachable 2) Make them measurable and 3)Set a Time-frame.

After that, get on track with your eating dude, it is hard to out-work a poor diet, period.

You have a goal, your nutrition is right. OK, now I am thinking you are serious about making changes for real.
If so - you need to be on a program that is sound in terms of principles and progression.
I can help you out.

I am about to post what I do for my athletes that are making sick gains. I am working non stop to get this FREE program out. Hit up my site, and I will put it up soon.

Hope this helps,

Coach ***an

 

[nutup_or_shutup]

Okay so I got my diet down, I'm eating as much as I can and it's all carb/protein packed.

My current workout at the moment is;

as many pushups as I can do, then dropping to knee pushups 60sec rest inbetween sets, 3sets.(this usually totals about 15pushups,15knee-pushups)

2x10 10lb dumbell chest press (I don't have heavier weights yet)
3x10 curls
5xpullups
5xchin ups
3x10 hammer curls
3 times a week, tuesday,thursday,saturday
Inbetween these days I do;
2x20 crunches
2x20 reverse crunches
1x10 leg raises

0 cardio at the moment because I don't really have fat to burn, but i'm looking to improve on that as soon as school starts and I've gained some mass