How Is This Workout Program?

[WorkoutHHH]

Before anyone reads this post, I would like to please ask you to read it FULLY and not just skim it. Thank you!

Hey guys! I am 15 years old, 175 pounds, 5'11'', and have a high body fat percentage with low muscle (please don't think I have a pretty decent weight because most of it is body fat and not muscle - I am also trying to get rid of man breasts).

I am starting to lift weights over the summer and since I cannot get to a gym, I bought a set of dumbbells. Now, I have made a workout plan and I need your opinions guys. Also take note that I am on a diet and trying to lose weight as well and ultimately transform my body from high body fat to being ripped over a period of time.

I plan on doing the following exercises daily:

-----------------------------------------------------------------------------

Standing Dumbbell Upright Row (traps) - 3 sets of 10

Dumbbell Raise (shoulders) - 3 sets of 10

Standing Dumbbell Triceps Extension (triceps) - 3 sets of 10

Dumbbell Alternate Bicep Curl (biceps) - 10 sets of 20 (alternating on each hand - 5 sets at the beginning of workout, 5 sets at the end)

Seated Dumbbell Palms-Up Wrist Curl (forearms) - 3 sets of 10 (I cannot understand why my wrists are so damn skinny compared to other boys my weight/height even though I am fat - I have no fat on my wrists though)

I also plan on doing push-ups at the end of beginning and end of each workout (as many as I can do).

--------------------------------------------------------------------------

I am also going to be riding my bike outside for 30 minutes (should I ride more?) daily (for leg muscles) after I eat breakfast so I can get my metabolism going. Take note that I am also trying to lose weight.

--------------------------------------------------------------------------

So, what do you guys think? Any suggestions/improvements on my workout program?

 

[jjt72976]

im no expert, but i think you should try some overhead squats and some walking lunges or one legged deads if you plan on following that routine.
by the way if you r still in school, i think most school gyms are opend for summer training. you should check into that also.
thats just my two cents

 

[WorkoutHHH]

Sorry, but I don't have a barbell and can't afford one either. And my school gym is closed over the summer.

But, my question is will the exercises above get me results to a certain level?

 

[Jimbo15]

First off, great choice to start taking care of yourself. I was in a similar situation to yourself when I was younger, I started lifting when I was 14. I just wish I had started paying attention to my diet that early too, would have helped a lot.


Not too bad for a beginner workout. Looks similar to my old one.

Suggestions:
-less curls, bicepts look nice, but wont help you burn fat, dont do any more curls than any other exercise

-legs, quads are the largest muscle and burn the most fat during and after workouts. lunges and squats, both can be done with dumbells. you can actually do a compound exercise for either, just throw in a shoulder press at the top of the squat, or a shoulder shrug at the top or bottom of the lunge

-add bent over rows for back strength

-do your weight training in circuit, also better for fat burning. (in case you didn't know, a circuit is when you do one set of each exercise in your workout, resting after completing all of them each once, then repeat until you have done each exercise 3-4 times)

-add the pushups to the circuit if you can, if you cant do very many then using them as a warmup wouldn't help much either. if they are hard for you try doing them at an angle, hands are on a higher surface than your feet, this makes them easier. doing them in planned sets, as you would other exercises, will help you hit that mark

-if you are not working this summer and have the time, i suggest riding longer

-if you plan to lift daily you will need to use lighter weights, which isn't a bad idea starting out either way. i would suggest starting in slow, to avoid injury. maybe every other day lifting, ride daily. unless of course you are not sore, then go for it. if you are lifting heavier weights then a day of rest is needed.

-and reguardless of the number of reps you plan on doing, use proper form. lifting with improper form not only makes your muscles work improperly, but also drastically increases your risk of injury, those last two reps are not worth straining a muscle and not being able to lift for a week; trust me, i've been there


What does your diet look like? I dont have a set diet I follow, but I do base most of my meals around certain ideas. Do you know much about diet?

 

[jjt72976]

about those exercises : i think youve focused upper body too much(except you have no chest exercises). you should work your leggs. i honestly think it is not enough. maybe try a premade routine and change any barbell movements to dumbell movements. but im no expert

checkout this site it has lots of dumbell exercises that will help you to focus all body parts.

http://www.exrx.net/Lists/Directory.html

remember any lifting is better than no lifting and even better when done with good form!!!

edit: the above post is much better than mine

 

[WorkoutHHH]

^^^ Hey, thanks for your help.

Let me address some of your statements/questions:

1) My biceps/triceps are really weak and I get so embarrassed when I arm wrestle other kids my height/weight. Plus, I can only do 2-3 push-ups. That is why I am mostly focusing on my biceps.

2) My legs and quads are already strong from karate. But, the other hand is that my knees have been abused from it. I cannot do squats or lunges. But, I don't need to because they are already though and strong from karate workouts, ect.

3) I have tried circuit training before and I find it a useless. I can burn more calories bike riding. Circuit training will not build any muscle for me except maybe my endurance.

4) I will ride my bike everyday after breakfast. Is 30 minutes long enough? Or should I do more? Take note this is casual bike riding on flat road.

5) I can take a lot of pain and abuse, believe me. Sore muscle are nothing to me. Plus I am only lifting 15 pound dumbbells which is average for a teenager new to lifting weights.

--------------------------------------------------------------------------

Here is what I eat everyday and the exercise that I do.


Breakfast:

1 cup of Honey Nut Cheerios
1/2 cup of 1% milk


Exercise: Outside bike riding (30 minutes)


Lunch:

fried vegetables
2-3 roti (thin tortillas - Indian)
1 small container of fat-free yogurt
1 cup of any regular cereal



Exercise: My weight lifting exercise routine in my first post.



Dinner:

1 apple or orange

OR

2 bars of Natural Valley Granola Bars

 

[Jimbo15]

^^^ Hey, thanks for your help.

Let me address some of your statements/questions:

1) My biceps/triceps are really weak and I get so embarrassed when I arm wrestle other kids my height/weight. Plus, I can only do 2-3 push-ups. That is why I am mostly focusing on my biceps.

2) My legs and quads are already strong from karate. But, the other hand is that my knees have been abused from it. I cannot do squats or lunges. But, I don't need to because they are already though and strong from karate workouts, ect.

3) I have tried circuit training before and I find it a useless. I can burn more calories bike riding. Circuit training will not build any muscle for me except maybe my endurance.

4) I will ride my bike everyday after breakfast. Is 30 minutes long enough? Or should I do more? Take note this is casual bike riding on flat road.

5) I can take a lot of pain and abuse, believe me. Sore muscle are nothing to me. Plus I am only lifting 15 pound dumbbells which is average for a teenager new to lifting weights.

*** As for my diet, please check my next post.

1-biceps will not make you be able to do more push-ups, tricepts and chest will

2-if you got nothing from circuit training then you are doing it wrong. a 30 minute casual bike ride will not burn more calories than a decent 30 minute circuit workout. you can build muscle doing circuit workouts, it is just a different type of muscle. you would be training more for endurance.

3-sore muscles may be nothing to you, but it is something to your muscles. in order for you to get the most out of your workouts, proper recovery times is needed. doing such light weights, however, you shouldn't need much recovery. so you should be able to lift and bike every day. dont hesitate to take a day off though if you get too sore. lack of motivation, on the other hand is not a reason to slack. i play rugby and lift on off days, so trust me, i know something about pain and abuse as well.

4-30 minutes is not long enough

 

[WorkoutHHH]

^^^ Meh, who cares what you think. You're just a stupid red-head.

 

[Jimbo15]

^^^ Meh, who cares what you think. You're just a stupid red-head.

that is carrot top, the stupid ass comedian, that pic is just funny to me. and your diet is laughable. i am more than willing to help you. but if you are going to be a punk i wont bother. i may not have a rediculous number of post on here, but i am very knowledgable when it comes to lifting and especially diet

 

[luigisacs]

that is carrot top, the stupid ass comedian, that pic is just funny to me. and your diet is laughable. i am more than willing to help you. but if you are going to be a punk i wont bother. i may not have a rediculous number of post on here, but i am very knowledgable when it comes to lifting and especially diet

Jimbo don't bother with this kid. He is on a site with enough training information to make one's head spin and he comes up with that routine. Let him do his curls.

He's not worth anyone's time.