Hello 
. I’ve lately been going to LA Fitness often in order to gain 10 pounds in the next year. I’m looking for a workout routine that you may think fits someone my age. Currently the only workouts I really do are strenuous stretching (because I also do a lot of running) bench press, and curls.
I’m looking for suggestions on a routine, like for example:
“Monday: chest and arms, (list equipment that work these muscles, how many reps, etc.)
Tuesday: abs and legs, (list equipment and reps…)
etc. pretty much legs, arms, chest, back, abs and whatever else there is to work on.)
Thanks!
….’;…;’
16 y/o male looking for gym workout routine.?
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{ 2 comments… read them below or add one }
jumping jacks
Monday/Wednesday/Friday
Upper body – arms, chest, back, abs
Use only free weights, machines are a waste of time
Don’t do your max weight, 5-10 pounds below
Push to add more weight each week.
1. Warmup jog on the treadmill – 15 min
2. Dumbell curls 30 x 3
3. Bench press dumbells 10 x 3
4. Wrist curls 40 x 3 (sit on side of bench, hold dumbell over knee and curl at wrist)
5. Pull ups – as many as you can at once x 3
6. Sit ups – 40 x 3
7. Bench press barbell max 3 x 3
repeat once
Tuesday/Thursday
Lower body – legs, abs
1. Jog – 30 min
2. Squat barbell max – 3 x 3
3. Leg curl machine – 10 x 3
4. Bicylcle sit ups – 40 x 3 (touch elbow to opposite knee)
5. Leg press max – 3 x 3
repeat once