I’m a 14 year old boy, 5′ 4″, 105 lbs. I want to increase my stamina, get larger arms and forearms (stronger too), abs and chest, and calf and thigh muscle. Pretty much everything, well yeah everything. At the moment, I have moderate thigh muscles, too much fat on the calf, and it seems like I have a layer of some fat over my belly blocking some abs. I have a flat belly by the way. My arms are pretty small and kinda weak. I’ve been doing 20-40 pushups a day for about a week now and I have a full gym in my building. Can someone give me a good workout plan?
Tuesday, Wednesdays, and Thursdays, I have sailing until 6 or 7 after school. And saturdays I have sailing 12 – 4 and Sunday 9-4. I get a good amount of homework and tons of studying at my school and I want to keep a social life. I’d like to see some good results within a month or two also. I also want to train for a regatta I have in mid October. Don’t wanna do any workout before school starts so don’t recommend working out at 6 am. Can anyone give me a good workout plan according to the info?
Also wanna get faster. And is there a way to do all of this but not get heavier/bigger? Because the boat I sail ages out at 15, and I want to sail it until Dec, 31 2010. You grow out fo it when you hit 120-130 lbs. It’s a small boat too. It’s the Opti. But I’m cross training with lasers which are bigger and 420s which are 2 people boats. I mean I can take a 5-15 lb increase. but don’t really wanna grow out of this boat. Thank you if you can help!
Also I’m pretty sure you would be able to see a six pack on me but on the bottom of my belly/abs it’s got this layer of fat. There’s no fat anywhere else except the bottom which doesn’t allow the abs to be shown. Help?
To increase Stamina, Run as long as you can till you can run no more, run everyday.
Do crunches everyday, push yourself to the limit.
Eat A lot of protein and make sure you lift Weights so you don’t get fat.
I would just do Bench presses, curls, tricep workouts, wrist curls, Squats, dead lifts. and add some cardio to that and youll be all set.
HERE IS A GOOD WORK OUT ROUTINE. IF THESE NAME ARE UNFIMILIAR, YOUTUBE THEM.
Monday: Chest, shoulders and Abbs. You should be using only free weights if you are beginer.
Bench Press: First set; 12 reps; Second set; 10 and 3rd, 8 reps. If you want to squeeze a fourth then do 6 reps that set. (Strip last to reps on each set)
Incline pressing: First set; 12 reps; 2nd set 10 reps; 3rd 8 reps.
(Strip last to reps on each set)
Pull overs: First set 10 reps; 2nd 8; 2rd; 6.
(Strip last to reps on each set)
Shoulders: Chin up. Do 40 reps. Take rests when you need to.
Bent over bar bell rows. First set 10 reps; 2nd 8 reps; 3rd; 6.
That was your monday routine. Check back tomorow and I’ll have Tuesday-Saturday done. I just wanted to show you that I’m working on a plan for you.
Start early in morning. Eat 3 eggs. Eat 1 hour later after work out. Eat 5 meals. How much do you way. How ever much you way is the same amount of grams of proitene you eat a day.
Eat carbs to help the proitene to do it’s thing.
Check back tomorow.
Tuesday: Four arms; shoulders; delts; triceps; biceps.
One arm dumbell row. First set 12 reps; 2nd set; 10 reps; 3rd 8 reps.
T-BAR ROWS: 1st set 8 reps; 2nd 6 reps; 3rd 4 reps.
Seated bar bell curls: 1st set 12 reps; 2nd 10 reps; 3rd set 8 reps.
Standing alternating dumbel curls: 1st set 12 reps; 2nd 10 reps; 3rd 8 reps.
Standing triceps presses. 3 Sets- 12 reps then10 and then 8
Skull crushers: 3 sets- Reps, 12, 10, 8
Barbell rist curls
Barbell reverse rist curls
Abbs Reverse crunches 25 reps each set of 3 sets
And twist hanging leg raises same reps and sets as crunches
NOW YOUR TUESDAY ROUTINE IS OVER. STAY TUNED FOR WENDSDAY.
1. Workoutblueprints. com (sleek and toned workout)
2. Mbodystrength. com
3. Myfit. ca
4. Muscleandstrength. com
5. Weightlossandtraining. com (Matt Damon and Jason Statham workouts)
you should be good to go with these websites.
for the Matt Damon and Jason Statham follow each workout for 4 weeks.