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2004/01/10, 11:50 AM
Hey guys. I'm 16, weigh around 135, and 5' 8", and because of school it can be hard to maintain a good, consistant workout. However, I have managed to find a way to be able to do this particular one without missing workouts. I am desperately trying to gain as much lean mass as possible, while obviously strength gains are a plus. I have to combine my personal workout with the one we do at school for football class.. because I can't BS the one at school because my coach will notice. I am pretty sure I am getting plenty of carbs/protein and I take 5 grams of creatine a day as well. I've been doing this for around a month now.
Monday
Bench Press (School)
Squat (School)
Jerk (School)
Straight leg dead lift (School)
2 Major Exercises for each (gym):
Chest
Shoulders
Tricepts
Tuesday
Speed and agility 15 mins (School)
Wednesday
Clean and Jerk (School)
Front Squats (School)
Close-grip Bench (School)
SLDL (School)
2 Major Exercises for each (gym):
Biceps
Back
Neck
Abs
Thursday
Speed and agility 15 mins (School)
Friday
Bench Press (School)
Squat (School)
Power Clean (School)
Straight leg dead lift (School)
2 Major Exercises for each (gym):
Quads
Hamstrings
Calves
Please judge/rate anything that is wrong with this... cut it down to the bone if you have to. Keep in mind the stuff that I do at school can't change. Our coach is a big fan of low rep/heavy weight. We do a lot of 3 sets of 3 stuff. I can't get a burn out of it.. I bring myself to failure but I don't get sore from it at all. What is he having us do that for? Any help is appreciated, and sorry for the long post.
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2004/01/10, 06:25 PM
well i have to do somthing to the sort for my cheerleading squad so if i'm traing for strength, i do somthing on my own to supplement it, to help out per say......
mondays
i see ur basicly doing 2 excercises for upper and 2 for lower, so the time u have to ur self do the same
at the gym i would recimend
chest
dumbell bench press( focase on the stretch)
and incline dumbell bench press( again focas on the stretch)
legs
good mornings
LUNGES
WEDS.
do back and triceps
3 excercises each
fri.
shoulders 2 excercises
biceps 3 excercies
when ur on your own i'd focase on more reps with fast controlled power movements
i picked most of these movements for legs cause u do alot of legs in the week, so u don't wanna over train, i suggest u if u do this split, urs or mine ever 2 weeks take a week off from "your" workout to give ur body a lil rest
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---andrew.......adversity causes some to break, but others to break records!
LEAVE YOUR EGO AT THE DOOR!!
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