Improving my training schematic.

[holdyahead]

Hey everyone,

I'm a 16 year old male, and I have been training 3 times a week (most of the times) for almost 4 months now. Up till some weeks ago, when I was training I just did some exercises I felt like doing. Realizing that training could probably be more efficient with a training scheme, I made one. here it is :

*Warm up*

dumbbells : 3Kg

- 2 x 10 boxing with the dumbell in the air (the dumbell horizontal) with both arms.

- 2 x 10 boxing with the dumbell in the air (the dumbell vertical) with both arms.

- 2 x 10 doing an uppercut movement with the dumbell in the air with both arms/

*First session*

dumbbells : 7.5Kg

- 60 sit-ups

- 20 normal push-ups

- 2 x 10 lifting the dumbells (on dumbell in each hand)

- 5 x lifting the dumbells so my arms form a straight line and each arm forms a 90 degree corner with my side.

- 5x Lifting the dumbells so my arms are parallel and each arm forms a 90 degree corner with my chest

- 20 normal push-ups

*1 minute of rest*

*Second session*

dumbells : 7.5Kg

- 10 x Pull-up (full movement, starting with arms fully stretched).

- 15 x lying on my bed, holding a dumbell in each hand, my arms straight upwards, forming a 90 degree angle with my chest. Then lowering the dumbells to the sides, with arms straight, so my arms form a straight line and each arm makes a 90 degree angle with my side

-15 x Same starting position as exercise above, only now I lower the dumbells straight downwards, till they touch my chest, and I push them up again (the dumbells almost touching eachother).

- 12 x leg raises.

*1 minute of rest*

*Third session*

10 x Wide push-ups

5 x diamond push-ups

5 x Pull-up (full movement, starting with arms fully stretched).



That's it. Between every exercise I take a 5-10 second rest. In total this takes 20-ish minutes. Now I'm asking, what should I improve?



P.S: As you can see there are no leg training exercises in my scheme, this is because I train my legs by doing ropeskipping 3 times a week.

Thanks.

 

[JDid23]

hey dude...

well the positive part of all that is that you seem like you are dedicated and really want to improve. However, unless you box, boxing with dumbbells won't be necessary.

look up Rippetoes Starting Strength.. That is (IMO) the best program if you're a beginner (i am a beginner and have been seeing nice gains from a little variation of it.

People will also tell you to check out Bill Starr's 5x5 program.

The similarity between these programs is that they both involve you doing the compound exercises because they work the most muscle groups at a time (squatting, deadlifting, bench press, overhead press, rows, cleans, pullups, dips, chinups).

do one of tehse programs and you will see nice gains. If you are training for a certain sport, let us know though because you can always change up the routine a bit if need be.

Oh, and i can't forget to tell you that as a beginner, you need to eat a shitload to gain.. Protein shakes are awesome, as is milk, peanut butter, and a lot more! good luck

 

[bblazer]

Let me put this very simply for you.

1) Squat
2) Deadlift
3) Bench

Repeat for 6 months. Then come back and we can fine tune things.

Don't do what you have laid out. It is essentially a waste of sweat.

B-

 

[holdyahead]

Thanks for both replys.

But to both : those exercises require me to have a lot of material/access to a gym. Both of those are to expensive for me.

The only things that I have is :

* 2 x 7.5kg dumbbells
* 2 x 3 kg dumbells
* a floor and a bed

Also, I'm not looking to be majorly buff, I want to increase my overall upper body strength and tune my muscles.

 

[bblazer]

You can do the exercises that I listed with dumbbells.

B-

 

[JDid23]

come on dude they are 7.5 kg lol

do a lot of 1 arm stuff... like 1 arm DB press.. you should also do squats with them, but i guess you can do what you have on there. i mean, you just want to see some gains so for the first few months you will see that

just add in dips/chinups/pullups.

 

[ExtraMile]

Ok bro Im gonna be straight with you, if there is no way you can get to a gym or anywere else that has a squat rack, parrallel bars and a barbell with lots of weights then there is very little way your gonna get bigger or "tune your muscles" as you say. I understand this may be hard to hear but that is the bottom line. Diamond pushups and chins are good but not a complete workout. Maybe do some circuits of those along with normal pushups and rope skipping. Start swimming too as much as you can, that will get you the sort of body you would relate to as toned or tuned. Doing these dumbells in your room may give you some small gains to begin with but after a while it will stop as you cant use more weight each weak. Sorry to say it but being straight with you is the best way IMO.