Is this a good workout plan for a 15 year old?
For your info I weigh about 112 pounds and I am about 5 feet 5 inches. I mostly want to gain strength and ab muscles.
Approximate Time – 1 hour 15 minutes
Warm-Up
•Stretch – 1 minute
•Elliptical or Treadmill – 5 to 10 minutes
Exercises
•Pushups – 20
•Crunches – 20
•Jackknifes – 30
•Step Exercise – 5 reps on each leg, 2 sets
•Incline Dumbbell Chest Press – 10 reps, 2 sets
•Rear Deltoid – 10 reps, 2 sets
•Leg Extension – 5 reps on each leg, 2 sets
•Chest Press – 10 reps, 2 sets
•Leg Curl – 10 reps, 2 sets
•Pec Fly – 10 reps, 2 sets
• Medicine Ball – 20 reps, 2 sets
Cool-Down
•Treadmill – 15 minutes
•Stretch – 1 minute
I also want to add pull ups into my workout yet I do not have a bar in order to do them.
Thanks for your help in advance!
Sounds good.
While you follow this workout plan, you will need to choose smart food choices. Get ALL of your vitamins and minerals, eats lots of proteins and complex carbohydrates. You should gain weight and grow bigger (muscular wise). Good luck buddy!!
When you work out, you want to do sets of muscles. Then you want to wait a week before you go back to them so they can properly repair. This is my workout routine.
Monday – Chest and Triceps
Dumbell press – Sets of 12 10 8 6 with increasing weights
Dumbell Fly – Sets of 12 12 10 10 increasing weights
Incline Dumbell Press – Same as dumbell press
Incline Dumbell Fly – Same as dumbell fly
Dips – 3 sets until burn out
Tricep Extensions – Do 10 reps at 80 70 60 …. to 30 No rest inbetween. I do three sets of those.
Lying Tricep Extension – Sets of 10 10 8 8 increase weights
Wednesday – Biceps and shoulders
Aternating dumbell curls – Sets of 12 10 8 increase weights
Standing Bar curl – Sets of 12 10 8 increasing weights
Preacher Bar curl – Sets of 10 10 10 same weight
Shoulder Press – Sets of 12 10 8 6 increasing weight
Lateral Raises – Sets of 12 12 10 10 increase weight
Front Raises – Sets of 12 12 10 10 increase weight
Shrugs – 15 15 12 10 increase weight
Friday – Legs and Back
Calf Raises – Sets of 12 10 8 8 Increase weights
Squats – Sets of 12 10 8 6 Increase weights
Stiff Leg Deadlift – Sets of 12 10 8 6 increase weights
Pull Ups – 3 sets until burnout
Lat Pulldown – Sets of 12 10 8 6 increase weight
Dumbell Rows – 12 10 8 increase weights
Seated Cable rows – 12 10 8 increase weight
To get nice abs you need to lose the fat in the front of your stomach. Only way to do it is cardio. Swiming is the best cardio because you work your whole body with low stress. You lose fat all around your body making you appear more ripped.