Looking into a workout plan

R

Rob Irvin

0
Hi all, I'm 15 years old and I want to develop a workout plan that I can practice daily and hopefully enhance my biceps, triceps, and abs mainly. I'm 5'7 and 125-130lbs. I've been eating like crazy lately so I'm hitting a growth spurt.

I have 12lb dumbbells that I lift daily for a while, but I wanted to start working on my abs as well. I tried out the bicycle crunch and it felt really good when I could feel the burn. Does anyone have a good plan that I can start on? Maybe a few different exercises and a set number of each to do each day?

Thanks, Rob
 
There are plenty of no-weight techniques you can use. Pushups, chin-ups, dips, situps, squats, calf raises, etc. All can be done using body weight techiques. However, if you can invest in some adjustable-weight dumbells and/or resistance bands, you can add more variety to your workouts. Probably show results a bit quicker too.

Start out nailing down your meal plan. It is THE MOST IMPORTANT aspect of any fitness routine. Eating 6 -7 times a day is recommended. Well balanced meals and plenty of protein. Shakes/powder works great for adding additional protein. Your goals will drive your diet, however. More muscle = more calories and a lot of protein. Lose weight = less calories. Pretty common-sense stuff. Search the internet for "fintess meal plans" to get ideas. You'll find that most plans consist of chicken, tuna, eggs, oatmeal, wheat bread, brown rice and green veggies.

As far as a workout routine, start with the basics I listed above. Do a couple versions of pushups and some dips one day (3 sets of each, 10 - 12 reps if you can). Throw a couple ab exercises in after (3 sets of 10 - 15). Try to do 3 - 4 exercises a few days a week and you'll start getting an idea of what you're strength is, so you can start setting goals with reps. Eventually you'll need weight. Once you can start doing 25 - 30 reps of an exercise, you're not doing yourself much good anymore. Add weight for resistance.

Hope that helps... or at least makes some sense. I was kind of in a hurry typing... so sorry if its a rambling mess!
 
Thank you both for the replies. Sorry for the late reply, just gotback from a cruise. I'll have to try some of the exercises and plans for sure, hopefully they will help.
 
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