Ok so right now for a few months, I’ve hardly worked out because I don’t have a lot of equipment (2 10lb, 2 20lb dumbells, (I can hold the 20+10 in 1 hand easily to make 30lb), no bench but I can use a chair as a incline bench, no pullup bar.) and I try to keep my diet in control too.
Im a male, 14 yrs old, 5’7, 172lb (last i checked) with a bf of around 11%. (I dont look 11%). I am able to workout 7 days a week if I need to. I recover easily genetically and because of my age, so I can workout up to 6 or even 7 days straight. I dont have a plan that i used before, but this is what im aiming for:
Monday - Back + Biceps
-
Bent over rows
10lb x 10
20lb x 10
30lb x 6
20lb x 10
10lb x 10 -
Pullups on railing (I cant do a single pullup)
Negatives x 15 (sets of 5) -
Biceps Curls
10lb x 10
20lb x 6
10lb x 10
Tuesday - Chest + Triceps + Shoulders
-
Inclined Bench
10lb x 10
20lb x 10
30lb x 6
20lb x 10
10lb x 10 -
Pushups
3 sets of 20 -
Flys
10lb x 10
20lb x 6
10lb x 10 -
Military Press
10lb x 15
20lb x 10
10lb x 15
Wednesday - Lower Back + Legs
-
Squats
20lb x 10
40lb x 10
60lb x 10
40lb x 10
20lb x 10 -
Good Morning
20lb x 10
40 lb x 5
20lb x 10
Thursday - Rest
Friday = same as monday
Saturday = same as tuesday
Sunday = same as wednesday
I’ll throw in a grip excersize and ab exciersize whenever I feel nessessary. I’ll drink a protein shake with creatine, fish ol (the liquid kind, gives a lot of omega 3s) with the GNC brand of 7 servings of fruit thing. I can workout only 1hr everyday, and I get avg rest on school days (4-7hrs) but on weekends + summer i get 10-12hrs.
My diet is medicore, and I can try my best to improve it. Next month im fasting, so i’ll be having a harder than usual time to try to maintain/gain while fasting. Drop by any critisism, addition, opinion, subtraction, etc. Thanks.
EDIT: THAT IS 10LB PER DUMBELL AND THAT IS A WARMUP SET. The middle set (the ACTUAL set) is 30lb dumbells, which equals 60lb.