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Help me design a training program.


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about Help me design a training program. within the Weight Training & Weight Lifting category.

Excerpt: Hello all. Im a 16 year old male,5"7 and weigh 155 lbs. Im looking for a good training program. I can work out 4-5 days a week. Im also thinking about training with creatine, is that a good idea?

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  1. #1
    Good Broly
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    Ontario,California
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    Question

    Hello all.

    Im a 16 year old male,5"7 and weigh 155 lbs.

    Im looking for a good training program.

    I can work out 4-5 days a week.

    Im also thinking about training with creatine, is that a good idea?

    Thanks for your responces

    By the way, I only have free weights and dumbells, and a chin up bar.

    -HSL


  2. #2
    Good Broly
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    Z78CHe

    Bump.

    Can somebody please help me with a good program?

    -HSL

  3. #3
    Mutant The Almighty's Avatar
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    No problem dude.

    I assume you want to put on some muscle...so here it goes.

    Monday: Chest/Triceps

    Dumbbell Bench Press 4 sets of 8
    Dumbbell Incline Press 4 sets of 8
    Incline Flies 3 sets of 10
    Pushups (as many as you can do!)
    Dumbbell Skull Crushers 4 sets of 8
    Dumbbell Tricep Kickbacks 4 sets of 8

    Tuesday: RUN 30 minutes in the morning BEFORE you eat!

    Wednesday: Legs/Shoulders
    Squat 4 sets of 8
    Lunges 4 sets of 8
    Dumbbell Military Press 4 sets of 8
    Side-Lateral Raises 4 Sets of 8
    Shrugs 4 sets of 15

    Thursday: RUN 30 minutes in the morning BEFORE you eat!

    Friday: Back/Biceps
    Wide Grip Pull Ups 3 sets of 10
    One Arm Dumbbell Rows 4 sets of 8
    Straight Bar Curl 4 sets of 8
    Dumbbell Alternate Curls 4 sets of 8
    Dumbbell Hammer Curls 4 sets of 8

    Saturday: RUN 30 minutes in the morning BEFORE you eat!

    Sunday: OFF

    There you have it...should do some good work for ya. Remember, 70% of training is your DIET. Drink AT LEAST 1 gallon of water every single day and consume AT LEAST 160 grams of protein every single day.

    Try working out for a month or two before starting the creatine...because if you are just starting you will gain enough on your own.

    If you have any questions about diet or training feel free to message me or email me and I can help you out.
    Good Luck Dude.

  4. #4
    Good Broly
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    This is what I had in mind:

    MONDAY- CHEST&SHOULDERS

    CHEST

    3X10- FLYS(LIGHT)
    3X6-INCLINE BENCH PRESS(HEAVY)
    3X6- DUMBELL FLAT BENCH PRESS(HEAVY)

    SHOULDERS

    3X6 DB SHOULDER PRESS(HEAVY)
    3X6 LATERAL RAISES(HEAVY)
    3X6 FRONT RAISES

    TUESDAY- LEGS

    3X6 SQUATS
    3X6 LEG EXTENSION
    3X6 LEG CURLS
    5X10 CALF RAISES

    WEDNESDAY- BACK&TRAPS

    BACK

    3X6 CHIN-UPS(LAGGING EXERCISE FOR ME)
    3X6 DEADLIFTS
    3X6 ONE ARM BENT OVER ROWS

    TRAPS

    3X8 DB SHUGS
    3X8 BB SHUGS

    THURSDAY-REST

    FRIDAY-ARMS

    BICEPS&TRICEPS SUPERSETTED

    3X6 BB CURLS (SS) W/ CLOSE GRIP BENCH PRESS
    3X6 CONCNTRTION CURLS (SS) W/ OVERHEAD ONE ARM EXTENSIONS
    3X6 HAMMER CURLS (SS) W/ DIPS

    SAT&SUN OFF


    HOW DOES THIS LOOK?







  5. #5
    Good Broly
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    thanks allmighty

    Thanks for your input allmight.

    I just wrote a program, what do you think of it?

    Any body else have any opinions?

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