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ModernChem 06-26-2008 07:42 PM

need workout routine - age 17 - 120 lbs
 
Age 17
120 lbs -lean build but with a little bit of fat
height 5'8"
still in the middle of puberty - :lame: i know
looking to get up to 140 -150 lbs and lose a little bit of fat

I have been researching and experimenting with these exercises.

I want to get a good combination of these groups on different days - I have time to go to the gym 6/7 days for about an hour and a half. which should I do and on which days?

Now to tweak it:

__________________________________________________ _________
Bi's
3 x 10 db curl
3 x 8-10 chin ups
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Tri's
3 x 8 Close grip Dips
3 x 8 db tricep extension
3 x 10 weighted bench dip
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Chest
Upright bench machine 12, 10, 8, 6, 4 increase weight each time (sub for free weights if i have a friend to spot me)
Incline Bench machine 12, 10, 8, 6, 4 increase weight each time (sub for free weigths if I have a friend to spot me)
3 x 8 Leaning Forward Chest Dips
3 x 8 Seated Pec Fly [read that these arent that great, should I sub for push up's or something else?]
__________________________________________________ _________
Shoulders & Back
3 x 10 Military press
3 x 10 seated row machine
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Abs
Weighted Crunches 4 x 10
Decline Cruches (weighted) 4 x 10
Ab crunch machine 3 x 10
cable kneeling crunches 3 x 10
__________________________________________________ _________
legs
Leg press - 3x 6-12
I would rather not do squats because they hurt my back too much and I have never been taught proper form.
Leg Curls 3 x 6-10
Leg Extension 3 x 6-10
Donkey Calf Raises 3 x 8-15
__________________________________________________ _________

I Like doing machine exercises because I have never had any instruction - so if you suggest a free weight exercise post a video or guide on form with it too! I also only have a spotter some of the time.
__________________________________________________ _________
Cardio
going to start HIIT
http://musclemedia.com/training/hiit.asp
2-3x per week to lose fat and get that 6pack to show!


my suggested maitenance calories according to this calculator are: 2112
http://www.freedieting.com/tools/calorie_calculator.htm

My diet:
8-9 am: 2-3 scrambled eggs + toast
10-11am: peanut butter sandwich
12-1pm: turkey sandwich (or) 2x pb&j (or) leftover meats from dinner + Fruit
3-4 pm: peanut butter saandwich
7-8pm: dinner- varies but is almost always meat or pasta
also have a post workout protein shake somewhere in there (muscle milk)
(should i cut down that diet to lose that fat?)

also, what are your thoughts on creatine for me?

Suggest away and thanks for reading this!!:biglaugh:

Pitysister 06-26-2008 07:52 PM

ditch the "body parts" routine....and concentrate on big movements.


deadlifts, squats, rows, bench, and military press.

a good thing to look up would be this:

http://forum.bodybuilding.com/showthread.php?t=998224

read every link in there.


and then start eating more dead animals :)

ModernChem 06-26-2008 08:10 PM

that has been suggested to me before, but 3 of the main exercises - the deadlift, the squat, and the powerclean- seem to hurt my back alot. and i would like to do a program that is more frequent that rippetoe's. but I pulled many of my body part exercises from his routine. how does my set up seem as an alternative?
I know I sound stubborn- because i am when it comes to squats and deadlift.

MONSTAFACE 06-26-2008 08:56 PM

well when you first start squats, deadlifts they alays kill your back. to the point where you can barely walk. no im not telling you to go hurt yourself. but start off doing them with really light weight and get your form downpacked. once you do that you will be able to understand that the pain in your back is from your muscles being worked. befor eyou start some big program look at some instructional vids of those big excersices and start off small and work up a bit. once you get that downpacked read through the stickies and find a program that you like. but im gonan be real. unless you do those excersices. you wont see to much results

MONSTAFACE 06-26-2008 08:59 PM

and im gonan be honest. i looked through yoru prgram again. and doing leg presses instead of squats shouldnt even be a thought. sqyats do way more for you. but if yuo want to do shit the right way it will take time. just be patient and you will be ok. look at some at a bunch of different videos and use really light weight for form and add on little by little. beleive you me. everyboyd has been down the road you are on. those big excersices ae a must for overall success

ModernChem 06-26-2008 09:04 PM

alright, I havent heard a single suggestion that wasn't for squats and deadlifts so I called up a friend and were goin to the gym tmrw so he can teach me the proper form. hopefully i'll be thanking you guys for talking me into it 6 months from now

Ross86 06-26-2008 09:06 PM

How about...you read up on how to do them properly. There are LOTS of videos on youtube. The best thing you could do is to find a good, experienced lifter (maybe a trainer) that can show you proper form. I have a ruptured disc in my back and I've been squatting & deadlifting for the past year. The compound lifts are the way to go. You're killing your potential when you get rid of those two lifts. I think you're interested in learning, so the next time you go to the gym, get a critique. That's what I did today, actually. I worked with the guy that was running the gym today (he's a powerlifter...olympic squat). We worked on my form and mobility drills for squats for 30-45 minutes because he had nothing better to do and we're interested in the same thing. Most people in the gym will be more than willing to help. Most of the people in the gym also don't know what the fuck they're talking about, so make sure you ask the right person. Good luck

Sorry, didn't see you were posting at the same time Monsta...& MC. Damn I type slow.

MONSTAFACE 06-27-2008 06:05 AM

lol its cool ross. the mor einfo the better. but you cant lose with those lifts MC. soon enough yuo will be able to tell the difference whether you are doing them right or not. just be patient, dont be afraid to ask people for cirtiques and watch tons of videos and try to mimic some of them. if you have to stay in you room and do a million body squats or go to the gym and do really light weight all the time to get it right, do just that.

iron_worker 06-27-2008 06:10 AM

Here is some good basic tips for your squat:

1) Keep your back locked in its natural arch position

2) Go as low as you can (but not so low that your back rounds)

3) Drive off your heels

4) Have your feet about shoulder width apart of slightly wider and pointed outwards slightly (you can play around with this part a little)

5) Look mostly straight ahead (not up or down)

6) Go light! Really light! You're going to want to put weight on the bar because "everyone else is" but resist the temptation. Take it really really slow.

7) Don't be surprised when you're sore for the next 5 days...it gets better the more you work out.

Thanks what I can think of for now. Good luck,

IronWorker

MONSTAFACE 06-27-2008 06:12 AM

def good points made by I.dub. and shit if i get a few minutes onc ei get home ill even look for some vids for you.


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