Hello everyone,
I signed up here to begin a new journey to a better lifelong me. My stats are currently:
Age:15
Height:5'11
Weight:181
BF:27.1%
I finally realized I can think about changing my life or I can actually do something, and hope this will get me some motivation to start and succeed. My short term goal is to drop my bodyfat % to around 15-20%. I have read alot on the forum and also on EXRX.net and have learned much needed and interesting information and have compiled a basic outline of my idea's on a routine, and want input from people on changed that can be made. I have little work out experience, lifting from ti
me to time but no consistancy long then a week.
I thought working out with weights 3 times a week with cardio another 3 days would be a good start for my bodyfat% decrease goal.
Workout A:
Back & Biceps:
Cable Front Pulldown
Barbell Bent-over Row
Barbell Shrug
Barbell Curl
Barbell Preacher Curl
Wrist Curl
Workout B:
Chest & Triceps:
Barbell Bench Press
" " Incline Bench Press
DB Kickback
DB Triceps Extension
Cable Pushdown
DB Fly
Workout C:
Thighs, Shoulders, Calves, Abs
BB Behind Neck Press
Calve Raise
BB Upright Row
BB Rear Delt Row
Reverse Calf Raise
Weighted Crunch
Neck Extension
DB Side Bend
It would run like this
Monday-A, Tuesday-off Wednesday-B, Thursday-off, Friday-C, Saturday-off, Sunday-Rest Day
The off days would mean just cardio which would be 30 minutes of the cardioglide machine I have. As far as my diet im trying to keep it simple, no sweets, soda, fats, just good healthy foods, and plenty of water. I hope this routine can be good for my short term goal of bodyfat reduction. Please suggestions wanted.
Thanks,
Chris
I signed up here to begin a new journey to a better lifelong me. My stats are currently:
Age:15
Height:5'11
Weight:181
BF:27.1%
I finally realized I can think about changing my life or I can actually do something, and hope this will get me some motivation to start and succeed. My short term goal is to drop my bodyfat % to around 15-20%. I have read alot on the forum and also on EXRX.net and have learned much needed and interesting information and have compiled a basic outline of my idea's on a routine, and want input from people on changed that can be made. I have little work out experience, lifting from ti
me to time but no consistancy long then a week.
I thought working out with weights 3 times a week with cardio another 3 days would be a good start for my bodyfat% decrease goal.
Workout A:
Back & Biceps:
Cable Front Pulldown
Barbell Bent-over Row
Barbell Shrug
Barbell Curl
Barbell Preacher Curl
Wrist Curl
Workout B:
Chest & Triceps:
Barbell Bench Press
" " Incline Bench Press
DB Kickback
DB Triceps Extension
Cable Pushdown
DB Fly
Workout C:
Thighs, Shoulders, Calves, Abs
BB Behind Neck Press
Calve Raise
BB Upright Row
BB Rear Delt Row
Reverse Calf Raise
Weighted Crunch
Neck Extension
DB Side Bend
It would run like this
Monday-A, Tuesday-off Wednesday-B, Thursday-off, Friday-C, Saturday-off, Sunday-Rest Day
The off days would mean just cardio which would be 30 minutes of the cardioglide machine I have. As far as my diet im trying to keep it simple, no sweets, soda, fats, just good healthy foods, and plenty of water. I hope this routine can be good for my short term goal of bodyfat reduction. Please suggestions wanted.
Thanks,
Chris