Body building…………..?
by Craig on Sunday, July 11th, 2010 | 4 Comments
Hey guys im 14 turning 15 in 25 days (Yes!) lol.
Ive just quit boxing to continue with my body building wich i stopped to years ago because i started boxing.
But now i need a work out schedule lol i can dumbelle curl 10-12 kilo and bench press 50 kilo the most reps i usaually do is 5 sets of ten reps i do alot of my own ab work, so if you guys could help me that would be sick :]
(I need like a set schedule to follow)
day one chest and tri’s
bench 3×10
incline bench 3×10
decline bench 3×10
chest flys 3×10
cable crossovers 3×10
skull crushers 3×10
single arm bumbell extentions 3×10 each arm
rope pull downs 3×10
dips – as many as you can then wai 2 min and do them again for three sets
day two back and bi’s
seated lat rows 3×10
lat pull downs 3×10
chin ups- do same as dips for three sets
bent over lat rows 3×10
dead lifts 3×10
alternated dumbel curls 3×10 each arm
preacher curls 3×10
isolation curls 3×10
day 3 legs
sqauts 3×10
leg press 3×10
hack squat 3×10
seated calf raises 3×20
standing calf raises 3×20
day 4 bi’s and tri’s
do same bi and tri work out from other days, make sure that you consentrate and use intensity
day 5 shoulders
shrugs 3×15 heavy, get a pair of lifting straps for these
lateral dumbell raises go to the front and to the sides 3×10 for each
military pres or shoulder press 3×10
and you are done, this is a work out that has worked for me and i’m a very hard gainer so give it a shot, and remember that you are not going to see results unless you really comit to it for at least 3 months
if you want to get big its high weight low rep,
why did you quit.exercise best advice hem
that’s ok…