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help!! Need a work out please
- Thread starter Dwayne123
- Start date
do a push day and a pull day with a day for legs in between. for pull find a bar you can use for pull ups. use your dumbells for bicep curls. your weight bar for t-bar rows.
ect...... for push do bench press. military press. dumbell flys....... i'm sure you get the picture. legs are pretty simple do full sqauts with the weight you can handle. just make sure there full presses. this is a good beginner work-out 3 days a week 60 min a day. ad cardio where you want. then when you want to lift heavy your breathing will be good.
at 16 your at a good age to start it all depends on how bad you want it. make sure your eating properly. every good athlete know that what you put in you body is what you geyt out!!!
ect...... for push do bench press. military press. dumbell flys....... i'm sure you get the picture. legs are pretty simple do full sqauts with the weight you can handle. just make sure there full presses. this is a good beginner work-out 3 days a week 60 min a day. ad cardio where you want. then when you want to lift heavy your breathing will be good.
at 16 your at a good age to start it all depends on how bad you want it. make sure your eating properly. every good athlete know that what you put in you body is what you geyt out!!!
silver_shadow
New member
post up your stats (like weight, body fat% roughly, lifting experience etc)
use this to quickly estimate your BF%
http://www.elitefitness.com/forum/showthread.php?p=5593769#post5593769
there will be 2 estimates, the second one is usually more accurate.
use this to quickly estimate your BF%
http://www.elitefitness.com/forum/showthread.php?p=5593769#post5593769
there will be 2 estimates, the second one is usually more accurate.
Body Fat Estimator
Estimate #1 based on height and weight
Your "Ponderal Index" is 1396.85 which gives an estimated body fat of -27943.1% (-30737.4 pounds of fat)
Looks like you better put on some weight!
Estimate #2 based on waist size and weight
Estimated body fat of 8.0% ( 8.8 pounds of fat)
yea ive lifted for about 6 months and have stopped for about two months now'
iv always been skinny
Estimate #1 based on height and weight
Your "Ponderal Index" is 1396.85 which gives an estimated body fat of -27943.1% (-30737.4 pounds of fat)
Looks like you better put on some weight!
Estimate #2 based on waist size and weight
Estimated body fat of 8.0% ( 8.8 pounds of fat)
yea ive lifted for about 6 months and have stopped for about two months now'
iv always been skinny
body fat looks good. but that doesn't really mean much at 160 pounds. it's good to know but..... if your looking for weight get clean carb and lots of calories. worry about eating putting mass. then cut after say 190 if thats what you want. diet is key!!! no matter if you want cut or mass. you need lots of food either way.
work outs well try something for a while then switch it up. for me it depends on how much time i have that week. i plan my whole week so i know monday how much time i have in the gym. some weeks it split's workouts. some it's bulking with single muscle groups. i try to get 4 days a week. 5 if i can. three if my week is really busy.
if your 16 and want to learn by the time your 19-20 you can be well on your way to the body you want.
work outs well try something for a while then switch it up. for me it depends on how much time i have that week. i plan my whole week so i know monday how much time i have in the gym. some weeks it split's workouts. some it's bulking with single muscle groups. i try to get 4 days a week. 5 if i can. three if my week is really busy.
if your 16 and want to learn by the time your 19-20 you can be well on your way to the body you want.
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