8 Week Plan

[ExtraMile]

Hi, i was wondering if anyone could giv me a good 8 week plan to do to put on as much muscle as possible and loose as much weight as possible?

I dont go to a gym, but i still have access to ::

Pull up bar
EZ bar
Tricep Bar
Dumbells (which weigh about kg each)

2 x 10kg (22lbs)
2 x 5kg (11lbs)
4 x 2.5kg (5.5 lbs)
4 x 1.25kg (2.75lbs)
4 x 1kg (2.2lbs)
10 x 0.5 kg (1.1lbs)

total - 54 kg (118.8 lbs)


(I also have some 2.5lb ankle weights, which i use to do pullups with)


I dont want to drastically change my diet, i want to be having a normal 3 meals a day.

I dont mind having snacks or things inbetween, just not extra meals.

I am 13, 5 foot 5, about 138lbs

An example of my Arms & Delts workout -

Warm up :
(all un-weighted)
40 squats
30 sit ups
20 pull ups
10 press ups

12 x 22kg upright row
12 x 22kg overhead press
12 x 6kg dumbell side lateralls
12 x 6kg dumbell front lateralls
2 minute break

15 x 16kg skull crushers
12 x 22kg standing bicep curl
15 x 16kg standing tricep extension
2 minute break

10 x 14kg dumbell concentration curl
10 pull ups with 2.5lb ankle weights
12 x 6kg bent over laterals
2 minute break

20 x 18kg bicep hammer curl
12 x 16kg skul crushers
10 x 14kg dumbell concentration curl
3 minute break

5 pull ups (unweighted)
10 press ups
15 squats
repeat 5 times.
***********

Anything im doing wrong, recomendations etc are welcome.

I would also like some idea of a good chest, legs & trap workout.

Thanks.

 

[skyflyer231]

You're going to have to pick one or the other.

 

[skyflyer231]

Or you could decide to make a lifestyle change and slowly but surely attain a happy medium of those two goals.

 

[ExtraMile]

OK, well if u mean pic one or the other of the two workouts, id like to go for a shoulder,arm & delt workout..

 

[*The_West*]

he meant pick whether your trying to put on muscle or cut fat. i know 'lean bulking' is all the rage at the moment, and people all want to 'put on muscle while dropping bf' but look at this way-if your trying to build muscle, you should be eating that much food, its reasonable to expect your bf to go up a little bit, worry about cutting fat later when you have put on the mass.
it really would help going to a gym so you have access to a bench, maybe a squat rack and definitely heavy barbells to deadlift with-the 3 most important exercises if you're trying to build muscle.

 

[ExtraMile]

Alright, well id like to put more muscle on, rather than put on fat.
And I have been thinking of joining a gym for a while now, and i think after this 8 week period, i will join a gym so that i can have a more varyed set of exercises.
But still : 8 Week Plan ideas anyone? Any ideas would be very much appreciated.

 

[skyflyer231]

This is my advice for you:

Don't just work your upper body. Go here http://www.exrx.net/Lists/Directory.html and pick some leg exercises. Workout your whole body 3 times a week.

With the limited amount of equipment you have and what is sounds like your goals are the "8 week plan" I would recommend is doing a lot of core work when you lift, and cardio every second day until you join a gym. Also read through this site a lot and see what others are having success with.

Then join a gym, and start a real routine.

 

[ExtraMile]

alright. thanks..
i was just wondering things like the best exercises for differant building muscles ?

 

[*The_West*]

BENCH PRESS SQUATS AND DEADLIFTS. get the whole body growing.
whats the deal with the whole 8 week thing?it can take more than 8 weeks to know if a training plan is even working for you.

 

[ExtraMile]

Well Iv got three differant holidays, first one in 8 weeks, on holiday with my mate, us two are campin for 10 days in dorset, second one is 3 days on an adventure holiday where im doin quad biking, go kart rally etc and third one is 2 weeks in cornwall, all in the space of 6 weeks, so i wanted to tone up as much as possible between now and then lol

I will carry on after the 8 weeks, i just wondered what are the best exercises to put on muscle in a short period of time...

 

[*The_West*]

i can see what you mean, you want to look nice and buff for the girls this summer, i cant blame you, but 8 weeks is just not long enough im afraid. start researching and thinking about a training routine you could do, youre going on your hols soon, so any routine will go to shit then, you'll be drinking and allsorts, so use that time to have a right good blowout, and when you get back start focussing on really eating like a pig and lifting like a monster. to be be 20lbs heavier and more ripped for next summer would be a more attainable target.
there are no exercises for putting on muscle in a short space of time-only exercises that put on muscle, given time, good diet and dedication.

 

[ExtraMile]

i can see what you mean, you want to look nice and buff for the girls this summer, i cant blame you, but 8 weeks is just not long enough im afraid. start researching and thinking about a training routine you could do, youre going on your hols soon, so any routine will go to shit then, you'll be drinking and allsorts, so use that time to have a right good blowout, and when you get back start focussing on really eating like a pig and lifting like a monster. to be be 20lbs heavier and more ripped for next summer would be a more attainable target.
there are no exercises for putting on muscle in a short space of time-only exercises that put on muscle, given time, good diet and dedication.

Hmm well im quite well built already, got broad shoulders, good biceps, triceps pecks and traps, i get told im muscular alot aswell, but just over some years, i have put on a little well.. fat i suppose around me abs, which covered my six pack, iv still got the muscles, but it doesnt look like it, iv been told it could be due to my age and my body gettin ready fr a growth spurt, but idk, i havnt been able to get rid of it for like 2 years, even thought i play 3+ hours of sports everyday, but anyway, even so.. what sort of workouts or exercises would be best for putting on muscle? any gains between now and then would be great, but if 8 weeks is too short, then idk, i just want to put on muscle.

Oh and i wont be gettin pissed all the time in on holiday im only 13, so probs some of the time, but as often as u were thinkin.

 

[skyflyer231]

You don't have enough equipment to do any of the workouts or exercises that are the best for putting on muscle.

 

[ExtraMile]

Like what? Like i said, after iv been on holiday im joinin the gym near me...

 

[skyflyer231]

Squat, Deadlift, Bench, Row, Power Clean, Military Press.

 

[ExtraMile]

All right well i already squat and bench..
What do u mean by row? As in like a 1 min timed row on a rowing machine? Or upright row... or what?
I do overhead presses.. what exactly is the differance between the overhead press and military?
& is a powerclean the same as a thruster?