Beginner

Hi all, ok i'm 15 years old living in UK. I've decided to post a journal sort of thing, to keep me motivated. I've joined the gym two days ago - and i'm really liking it.

Anyway i wont write to much and just write whats needed.

Body Information

This information was measured on 13/06/09

Weight: 58kg (127lb)
Height: 5"8

I have also attached some pictures of my body for those who want to see - don't laugh, i know im a skinny shit

Workout routine

Monday - Chest & Arms

Chest
Bench press: 5x12, 10, 8, 6, 4
Incline dumbbell bench press : 4x12, 10, 8, 6
Decline bench press: 4x10, 8, 8, 6

Biceps
Alternate dumbbell curls: 4x10, 8, 6, 5
EZ-Barbell curls: 4x10
Incline dumbbell curls: 4x8, 8, 6, 6

Triceps
Pulley pushdowns: 4x12, 10, 10, 8
Lying French press: 4x10, 10, 8, 6
Close grip bench press: 4x10, 10, 8, 6

Forearms
Wrist curls: 3x15, 15, 15

Tuesday - Legs & Abs

Legs
Squat: 5x 15, 12, 10, 8, 6
Leg press: 4x 12, 10, 10, 8
Leg extensions: 4x12, 12, 12, 10
Leg curls: 4x 12, 10, 8, 8

Calves
Standing calf raises: 4x15, 12, 10, 10
Seated calf raises: 4x15, 12, 10, 10
Donkey calf raise: 4x12, 10, 10, 8

Abs
Sitting abs machine : 4x15, 12, 10, 10
Crunches: 5x20

Wednesday - Back & shoulders

Back
Wide grip pulldowns to the front: 4x15, 12, 10, 8
T-bar rows or dumbbell rows: 4x 10, 10, 8, 8

Superset
Pulley rows: 4x15, 12, 10, 8
Dumbbell pullover: 4x10, 10, 9, 8

Deadlift 3x8, 6, 4

Shoulders:
Upright rows: 4x12, 10, 8, 6
Bent over laterals: 4x12, 10, 10, 8
Barbell shrugs: 3x 10, 10, 8

Thursday - Off (REST)

Friday - Chest & Arms

Chest
Bench press: 5x12, 10, 8, 6, 4
Incline dumbbell bench press : 4x12, 10, 8, 6
Decline bench press: 4x10, 8, 8, 6

Biceps
Alternate dumbbell curls: 4x10, 8, 6, 5
EZ-Barbell curls: 4x10
Incline dumbbell curls: 4x8, 8, 6, 6

Triceps
Pulley pushdowns: 4x12, 10, 10, 8
Lying French press: 4x10, 10, 8, 6
Close grip bench press: 4x10, 10, 8, 6

Forearms
Wrist curls: 3x15, 15, 15


Saturday - Legs & Abs
Legs
Squat: 5x 15, 12, 10, 8, 6
Leg press: 4x 12, 10, 10, 8
Leg extensions: 4x12, 12, 12, 10
Leg curls: 4x 12, 10, 8, 8

Calves
Standing calf raises: 4x15, 12, 10, 10
Seated calf raises: 4x15, 12, 10, 10
Donkey calf raise: 4x12, 10, 10, 8

Abs
Sitting abs machine : 4x15, 12, 10, 10
Crunches: 5x20

Sunday - A bit of everything, or day off!

Anyway thats my weekly routine, i got most of the routine from a website as i didn't have a clue what to do myself.

Anyhow, all advice is greatly appreciated and wish me luck

Attached Images

	DSC00714.JPG (297.3 KB, 8 views)
	DSC00715.JPG (325.2 KB, 7 views)

Malley

If your a beginner you need much more than just a bunch of volume. Start with the meat and taters and go from there.....something like this:

Monday
Squat-3x10-12
Deadlift-3x10-12
Lunge-3x10-12

Tuesday
Off-If you want to do abs and calves do them here

Wedensday
Bench-3x10-12
Incline-3x10-12
Pushups-failure (3 sets)

Thursday
Off

Friday
Pullups-3xfail
DB Rows-3x10-12
Cable Rows-3x10-12

Saturday and Sunday off

Start there and run it a month or so....you will get stronger and you will be cutting out alot of the crap!

Michael

I agree with Malley, do the routine he suggested, eat a lot of good food and the results will come

And a tip, if you're new to squats and deadlifts, remember to always keep your lower back tight! This is very important if you want to benefit fully from these exercises. If you have any form issues, post a vid and we'll help you out. Good luck with your training!

Beginner

Thanks for the advice guys, ill add those to my workout.

Beginner

4th day in, and my muscles are feeling very sore