16 year old workout routine

E

EmpireLabel

0
So here's my story:
I've been working out routinely from mid August to now. Early December, I get sick, then we leave for break, come back "well-fed", get sick again, and now, here we
are.
In two weeks, lacrosse season starts and I can't run, sprint, or do sit-ups.
Pre-downfall, I could do 40 pushups, 60 sit-ups, and run 3.8 miles in around 35 minutes. Nevertheless, even in my "prime," I barely had any muscle mass.
So my two problems are: 1) getting in shape running/core-wise for lacrosse
2) bulking up in the biceps/triceps/chest/shoulders
I go to a gym that does not have benchpress, but has all the rest. I'm also not allowed to buy protein shakes or any muscle building-like substances except for ClifBar stuff.
Right now, my routine takes about an hour. I usually have a good meal 2 hours before the gym, 8 oz. of chocolate milk right before, then a glass of milk after.
My routine is:
2-3 sets of regular standing bicep curl, 10 reps in each hand w/ 25lbs.
2-3 sets of ab crunch(on machine), 15 reps w/ 125-140 lbs.
2-3 sets of tricep dips, 10-15 reps
2-3 sets of standing hammer curl, 10 reps in each hand w/ 25 lbs.
2 sets of sit-ups/raised leg crunches, 30-60 reps
2 sets of lying dumbbell shoulder press, 10-12 reps w/ 25 lbs.
2-5 min. on StairMaster, strength-based, top level, 90-100 speed
depending on time:
1-2 sets of incline flyes, 10 reps, w/ 25lbs.
1-2 sets of concentration curls, 10 reps, w/ 25lbs.
I've had my form corrected by professional trainers, so I think I'm good there.
I'm 5'7", 150 lbs.
ANY help/advice on routine, time of rest in between or nutrition to help me gain running/core endurance for lacrosse and/or build muscle mass would be GREATLY appreciated.
 
Come on guys, I need help!
 
Hello,

coming off a sickness can be very hard on your body. It can take a while to recovery fully depending how sick you were.

It awesome see your motivation to get in the gym and get in shape, however, there are a few suggest I have for you, which I think is what you are looking for.

Do not worry about bulking up, you are an athlete, not a body builder. Bulking up will only hinder your athletic developments, also do not worry about buying protein, just make sure you eat plenty of vegetables and fruits.

Now, we need to adjust your training methods.

We need to develop your athletic base. We do this buy getting into the squat rack.
If you do not know how to squat let me know, I can provide a video with proper technique and form. The squat will be the key to your early athletic development.
Squatting should be done in sets of 3-4 and reps of 4-6. You do not need to go heavy. Focus on bar speed.

Do you have an experience with olympic lifts. You will need to learn if not, I can also provide videos on those.

When it comes to your overall fitness levels do this

Jumping jacks-30 seconds
Shuffle splits -30 seconds
mountain climbers- 30 seconds
berpees- 30 seconds

Perform 2 rounds- 30 second break between rounds

Planks are the best exercise for you core. Do 200 push ups a day, 200 sit-ups a day, and 100 pull-ups a day.

If you have any further questions please ask.
 
Thank you dloop! However, I have very limited access to a bench-press bar(what are they called?) to do squats that will actually challenge me. I've also never heard of olympic lifts. And while I do want to be a better athlete and don't necessarily wanna be a body builder, I don't want to see some significant build up when I flex. I also want to strengthen my forearms as I feel like they're my Achille's heal at this point...
 
Empire,

You do not necessarily need a olympic bar to perform your squats, but that can be a topic for another time. Lets focus on what you can do for now with the equipment you have.

The next best exercises for developing the athletic base for you will be the Bulgarian split squat, and hi-box step up. Both are great for developing strength and power.

The bulgarian split squat will start with on of your legs up on a bench behind you. You a basically doing a single leg squat. Begin the movement by pushing your hips back, make sure to keep you chest up. As you get to the bottom of the lift, drive your heels into the ground and drive yourself up. This can be done with body weight until you get stronger, which will happen fast.

The hi box step up is one of my favorites. You will need to find a box that will put your knee parallel to the ground when you place your foot on it. Depending on your height will determine the height of the box. Once you have your box, place one foot on and one foot off. The main focus on this lift is the front leg on the box. I want to stress that this is a strength exercise, not a cardio work out. To begin to lift, drive the lead leg into the box and force your body up. Minimize the use of the back leg as much as possible. Once you have stood all the way up, slowly descend back down. I stress slowly because the eccentric portion of the lift will require more muscle fibers.

Both exercises can be done in 3-4 sets with 6-8 repetitions.

For your farm arms, find piece of wood, some string (about 12 inches long) and a 5 pound weight. Tie the string to the weight and the piece of wood. Hold your arms straight out and curl the weight up using your wrist. Perform 3 sets of 8-12 reps. Have fun :)

I will get some videos and pictures together for you on some other exercises you can do.

If you have anymore questions please ask, I want to help you become a successful athlete. Being as young as you are, you need to begin training properly now.

You can also contact me at these locations


then my website
 
Anytime man.

If you have any further questions, please do not hesitate to contact me.

Train on and Train hard!
 
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