Name : supersayian1997
Age : 16yrs
Sex : Male
Height : 5’6"
Weight : 100lb
Body Fat Percentage : 10%
Measurements :
Neck : 11"
Shoulder : 15"
Chest : 30"
Waist : 24"
Hips : 30"
Thighs : 16.5"
Calves : 11"
Ankle : 7.3"
Arms : 11"
Forearms : 9"
Wrists : 5.5"
Strength Standard :
Squat 14RM : 25kg
Bench Press 14RM : 20kg
Deadlift 14RM : 30kg
Bent Over Row 14RM : 20kg
Overhead Press 14RM : 13kg
Pull Down 14RM : 20kg
Linear Progression Training Routine
Workout 1
Squat
Bench Press
Barbell Row
Overhead Tricep Extension
Standing Calf Raise
Workout 2
Deadlift
Overhead Press
Pull Up
Hanging Leg Raise
Barbell Curl
Alternate Workout 1 and 2 on three alternate days of a weak
Repetations and Sets
3 / 1 x 1-12
Progression
Begin with 12 reps per set and add 5kg to the Squat , 4kg to the Bench Press and 6kg to the Deadlift each workout untill stalling then reduce the weight by 10% and proceed with 11 reps per set . Continue in this manner untill stalling in 1 rep per set .
Warm Up
60% Working Weight x Reps in Workset
70% Working Weight x 3 / 4 Reps in Workset ( For weights greater than 100kg )
80% Working Weight x 1 / 2 Reps in Workset
90% Working Weight x 1 / 4 Reps in Workset ( For weights greater than 100kg )
Worksets
Day 1 12.08.2013
Workout 1
Squat
15kg 1 x 12
20kg 1 x 6
25kg 3 x 12
Bench Press
12kg 1 x 12
16kg 1 x 6
20kg 3 x 12
Bent Over Row
12kg 1 x 12
16kg 1 x 6
20kg 3 x 12
Overhead Tricep Extension
10kg 1 x 12
Standing Calf Raise
25kg 1 x 12
Day 2 14.08.2013
Workout 2
Deadlift
18kg 1 x 12
24kg 1 x 6
30kg 3 x 12
Overhead Press
8kg 1 x 12
10kg 1 x 6
13kg 3 x 12
Pull Down
12kg 1 x 12
16kg 1 x 6
20kg 3 x 12
Hanging Leg Raise
BW 1 x 2
Barbell Curl
10kg 1 x 12
Day 3 16.08.2013
Workout 1
Squat
18kg 1 x 12
24kg 1 x 6
30kg 3 x 12
Bench Press
14kg 1 x 12
19kg 1 x 6
24kg 3 x 12
Bent Over Row
14kg 1 x 12
19kg 1 x 6
24kg 3 x 12
Overhead Tricep Extension
12kg 1 x 12
Standing Calf Raise
30kg 1 x 12
Day 4 19.08.2013
Workout 2
Deadlift
22kg 1 x 12
29kg 1 x 6
36kg 3 x 12
Overhead Press
10kg 1 x 12
13kg 1 x 6
16kg 3 x 12
Pull Down
14kg 1 x 12
19kg 1 x 6
24kg 3 x 12
Hanging Leg Raise
BW 1 x 3
Barbell Curl
12kg 1 x 12
Day 5 21.08.2013
Workout 1
Squat
21kg 1 x 12
28kg 1 x 6
35kg 3 x 12
Bench Press
17kg 1 x 12
22kg 1 x 6
28kg 3 x 12
Bent Over Row
17kg 1 x 12
22kg 1 x 6
28kg 3 x 12
Overhead Tricep Extension
14kg 1 x 12
Standing Calf Raise
35kg 1 x 12
Day 6 23.08.2013
Workout 2
Deadlift
25kg 1 x 12
34kg 1 x 6
42kg 3 x 12
Overhead Press
11kg 1 x 12
15kg 1 x 6
19kg 3 x 12
Pull Down
17kg 1 x 12
22kg 1 x 6
28kg 3 x 12
Hanging Leg Raise
BW 1 x 4
Barbell Curl
14kg 1 x 12
Day 7 26.08.2013
Workout 1
Squat
24kg 1 x 12
32kg 1 x 6
40kg 3 x 12
Bench Press
19kg 1 x 12
26kg 1 x 6
32kg 3 x 12
Bent Over Row
19kg 1 x 12
26kg 1 x 6
32kg 3 x 12
Overhead Tricep Extension
16kg 1 x 12
Standing Calf Raise
40kg 1 x 12
Day 8 28.08.2013
Workout 2
Deadlift
29kg 1 x 12
38kg 1 x 6
48kg 3 x 12
Overhead Press
13kg 1 x 12
17kg 1 x 6
21kg 3 x 12
Pull Down
19kg 1 x 12
26kg 1 x 6
32kg 3 x 12
Hanging Leg Raise
BW 1 x 5
Barbell Curl
16kg 1 x 12