I have been lifting weights since I was 13 years old yes young…
now I am 15 since July.
I weigh 154lbs in the morning and 155-160 at night.
I’m probably 10% bf? there is not much there but I haven’t been tested
my max bench is 200lbs
don’t do dead lifts
“my goal” is to be a cfl/nfl pro athlete. I have always been the smallest and scrawniest of my friends, soo I want to be the biggest and strongest. I am going into AAA midget football next summer and need to gain a minimal of 30lbs of solid muscle to play my position. left tackle/strong side defencive end.
The supplements I take are Xpand xtreme pump(nitric oxide reactor pre workout supp)
Mutant mass 2 scoops in the morning and at lunch i lift afterschool come home eat then dinner after eating again.
I started this set of supps and this routine made by me last week.
*ps i put it together with some info from this site and joe weider videos.
this is my routine tell me what i should change *
*4 day routine
-barbell bench press 3sets 6-8 reps chest
-incline dumbbell press 4 sets 10 reps
-dumbell flys 4 sets 10-12 reps
-cable crossovers 4sets of 10-12 reps
&&Monday Second Half*&*&
-barbell curls 3 sets 6-8 reps bicep
-Hammer curls 3 sets 6-8 reps
-concentration curls 3 sets 8-10 reps
-incline curls 3 sets 10-12 reps
reverse crunches 15x3
-leg press 4 sets 6-8reps Legs
-standing leg press 4 sets 6-8reps
-calf press 4 sets 15-20reps
&&Tuesday Second Half*&*&
-close-grip barbell press 4 sets of 6-8 reps Tricep
-one-arm triceps extension 4sets of 6-8 reps
-cable pressdown 4 sets of 6-8 reps
-bent over rows 3 sets of 6-8 reps lats/Romboids
-tbar rows 4 sets of 6-8 reps
-wide grip cable pulldowns 3 sets of 6-8 reps
-sitting cable rows 4 sets of 10-12 reps
-military press 3 sets of 6-8 reps shoulder/trap
-behind head press 3 sets of 10-12 reps
-shrug barbell pull 3 sets of 8-6 reps
-shrug dumb-bell 4 sets
THE ABB ROUTINE
.3-5 sets of crunches&
reverse crunches.20 reps a set
depending on speed and hold at peak contraction.
I usually spend friday gettin slizzard and saterday preparing for sunday’s football game
I also have 2 hr’s football practice saterday, tuesday,wednesday,thursday. and game day.
I hope that last bit did something to help tell you more about my activities so that you can help me to better myself.
I have a profile pic with most of my chest in it sorry its what I got to work with.