120 lbs -lean build but with a little bit of fat
still in the middle of puberty -
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:
3 x 10 db curl
3 x 8-10 chin ups
3 x 8 Close grip Dips
3 x 8 db tricep extension
3 x 10 weighted bench dip
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
Weighted Crunches 4 x 10
Decline Cruches (weighted) 4 x 10
Ab crunch machine 3 x 10
cable kneeling crunches 3 x 10
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.
going to start HIIT
2-3x per week to lose fat and get that 6pack to show!
my suggested maitenance calories according to this calculator are: 2112
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!!