I am trying to find a workout that i can do, i am 14 years old, 108 ibs, about average height (sorry haven’t measured height in a while =S)…i am looking for a workout for my arms and chest i already have an ab workout that works really well, can anyone post a good workout routine, i only have dumbells, a machine that i can do chest flies like the guy in this video: http://www.youtube.com/watch?v=SyfxRXJxZHE also a bar that you pull down from the top.. other than ab workouts i am completely new to weight lifting i unfortunately don’t have access to a gym…
also how many reps should i do of each thing, recommended weights..i am not really looking for a huge intense workout like professional bodybuilders, but still a good enough one so that it actually makes a difference…also does anyone recommend i should workout if i am taking a Brazilian-jitsu class? should i swim the day after i workout or do any hard working sports activities?
I am mostly looking for a workout routine during the winter because during the winter i don’t do anything (summer i’m not really worried because i play football, soccer, swim)
anyways can anyone post any good workout routines example:
day 1: chest flies- 10 reps, bicep dumbell curls- 5 reps, 35 ibs each dumbell…etc..
again i don’t have experience on weight lifting much, so try and be clear and explain more…
{ 2 comments… read them below or add one }
pushups, look up “the plank for abs, and run
oo and EAT RIGHT!
You’re only 14 and you sound pretty skinny (108 lbs) so your body is still developing and growing. I don’t think you should be doing any lifting that isolates just 1 muscle (bicep curls, flys, etc..) rather you should be doing dynamic type lifting that targets multiple muscles at the same time. This type of lifting trains your muscles, ligaments and tendons all together. I’m going to give a work out below that only requires dumbells. Try this workout 3 days per week and I guarantee you will see some awesome results in your chest, shoulders, arms, back and quads. Do these excercises all in a row then rest 1 minute and repeat again…if you feel okay after the second round, rest 1 minute and do a third. Finish up with 5 minutes of hard cardio (sprints usually work good).
1) place a bar about 4 feet off the ground (between 2 chairs will work). lie on the ground under the bar, tighten your core and pull your chest up to the bar (your heels stay on the ground) hold for a sec then back down. 10-12 reps
2) hands and feet on the ground like push up position. keep your butt low and bring your right knee up towards your arms. now switch so your right foot goes back and your left goes forward. you should look like your running up a steep mountain. do this as fast as you can for 45 seconds.
3) stand tall, hold 1 dumbell with both hands. bring it up above your right shoulder with arms extended then move it down to your left ankle. do 10-12 reps then go from left shoulder to right ankle for 10-12. this should look like your chopping wood..
4) hold 1 dumbell in each had at shoulder level. place feet in lunge position. squat down and up. as you come up raise the dumbells above your head. do 8-10 reps and then switch legs and repeat.
5) stand under a pull up bar with feet together. squat so that your hands can touch the ground, kick your feet out so your in push up position, jump your feet back in, jump up and grab the bar and do a pull up. repeat 10-12 reps.
6) here’s the killer…use the dumbells as push up bars. do as many pushups as you can..until you can no longer lift yourself. stand up with dumbells in hand. do 1 lunge with each leg then back down and do as many pushups as you can again followed by 2 more lunges. repeat 8-12 times and your done. by the 10th time you’re muscles will be gassed and you’ll be struggling to do 5…just do as many as you can.
that whole thing is 1 set. rest 1 minute and repeat the whole thing.
do this 3 days per week. the other days, do some light cardio and your BJJ classes to let your muscles recover.