This is the basic 5x5 program im going to be starting. Keep in mind im 14 and im when i start this program i will be new to a gym, but not to most of the exercises. Anyway, its not my program i dont in any way take credit for it. Give me your opinions, thanks!
The actual article with the routine in it is:
But i know a lot of people won't take the time to check that out so im going to just copy and paste the routine below:
Squats: 5 sets of 5 with the same weight. Start with a moderate weight and add 5-10 pounds every week.
Front Squats: 3 sets of 8-10. Add 5-10 pounds every week for all sets.
Glute Raises: 3 sets of 8-10. If you can not do 8 reps, do as many full reps as you can then do partials to finish.
Calves (seated or standing raise): 3-4 sets to failure. Use slow reps. Add 5 pounds per week for all sets.
Bench Press: 5 sets of 5 with the same weight. Start with a moderate weight and add 5-10 pounds every week.
Flat Dumbbell Bench Press: 2 sets of 8-10. Try to increase the weight as often as possible. It is harder with dumbbells.
Close Grip Bench Press: 3 sets of 5. This is a core lift. Add 5-10 pounds every week.
Tricep Pushdowns: 2 sets of 10. Add weight every week. When you can do the stack for every set do weighted dips.
Deadlifts: 5 sets of 5 with the same weight. Start with a moderate weight and add 5-10 pounds every week.
Barbell Rows: 3 sets of 6-8 reps. Try to add weight every week though it wont always be possible. Strive to make personal records.
Hyperextensions: 3 sets of 10-15 reps. These are for rehab and preventitive strengthening of the lower back (use a lighter weight for this exercise).
Barbell Curls: 5 sets of 5 reps. Start with a moderate weight and add 5 pounds every week.