I’m 17, 6’1" and about 200 lbs.
Generally, my main goal is to reduce body fat percentage (unknown at the moment) and gain muscle.
More bulk than fat, I have a bit more body fat than I’d like, but I’m not dripping with fat (dont really have a gut).
After a lot of reading, I’ve decided to create a proper free weight exercise workout for myself.
I’m not going to the gym at the moment, mainly due to the cost of the gym.
I’ve used weights when I was 14/15, to add some muscle, which I found was successful. But I’ve been on and off ever since.
Recently, I’ve been using a workout dvd, which (although probably a gimmick) I found useful just to burn off some energy. I found know major difference after using it for 4 months.
(Useful for muscle maintenance I guess)
Im regularly involved in cardio, football (1-2 hours) about 3x week,
running (1/2 - 1 hour) about 2/3x week.
In summer holidays, I’ll be doing a lot more cardio.
I rarely eat fast food, and my diet is generally healthy, although I’m going to improve it as I start making money for better foods.
- Dumbbell Chest Press (Flat Bench)
- Dumbbell Fly
- Push Ups
- Skull Crushers
- Overhead Triceps Extensions
- Close Grip Bench Press
- Standing Barbell Curls
- Standing Reverse Curls
- Hammer Curls
- Chin Ups
- Military Presses
- Barbell Shrugs
I’m aiming for most of the exercises to be compound.
Most exercises will be done for 10 repetitions with 3 sets.
- Will this workout be effective (are the exercises efficient from your own experience? Suggestions on other exercises)
- Do I need to radically change my diet to see improvements?
- Are free weights bad to use unless you have a spotter?
- I’ve decided to use 5kg weights, any reasons why I should use a different amount?
- How long should a workout typically be?
- Workout too short/long? How to change?
- At the earliest, when can I see improvements?
Thanks again for reading all of this, or reading any of it tbh.
Dont feel the need to answer all these questions, just answer the ones that you can provide the best advice for, and leave ones you’re not that sure of.
Thanks again for reading.