any good routine for my age

[mike14]

hey. im 14 and just go going to the gym. i used to go with my bro but hes 18 and you know how that is.

well i need a weight lifting routine. im realy trying to get into shape and build muscle this summer.

is that possible to do in one summer?
and any sugestions on the routines?
thanx lots.
mike

[ArnoldHatesLittleWussys]

I started lifting when i was 15, and had the same goal as you. To build muscle. I started with a very basic routine, and kept if for 4 months. I noticed some stelar gains while using this routine too. I wasn't able to finish any of these exercizes untill about 2 months into the routine when I built up the endurance to handle such a workout. I also added about 5 pounds of weight to all of my sets everyweek, and switched around the order in which I performed them.


Monday- Chest
Bench Press 3x8
Incline Dumbbell 3x8
flat Dumbbell 3x8
Decline Dumbbell 3x8
Flat bench Dumbbell flys 3x8
Abs 150 situps

Tuesday- Biceps
Standing Dumbbell Curls 3x8 or 5x5 of heavier weight
Standing barbell Curl 3x8
Preacher curl 3x8
Hammer curls 3x8
Concentration Curls 3x8
Abs 150 situps

Wednsday- Triceps
Behind head dumbbell raise 3x8
Tricep cable pull down- 3x8
Reverse dips 3x8
dips 3x15, or untill exhaustion
Skull crushers 3x8
eat cheesecake
Abs 150 situps

Thursday- back
Cable rows 5x6
Clean and Press, 5x5
Chinups 5x5 or if you're a real man, 5x10
rub mustard on yourself
dead lift- 4x6
abs-150 situps

Friday- Legs
Leg Extension 3x8
Leg curls 3x8
Squats 5x6
Calf Raises 4x15
abs-150 situps


You might not be familiar with half of these exercizes, I wasn't either, but this was the list my trainer gave me. I looked each of them up on the internet and found pictures detailing how to perform each exercize.

[mike14]

thnx. im definately goin to try this. and i will to look them up on the web.
thanx again
mike

[coalminer]

Mike -

I would say that at your age you should be working on establishing good habits. Keeping your workouts short, 45 min to an hour, learning proper form, and using compound movements.

I would recommend a full body workout 2 or 3 times per week, using 2 exercises each for chest, back, and legs. 1 exercise in both the vertical and horizontal plane of motion. For example:

Chest - Incline or flat bench and dips
Back - Pull up or chin up and some form of row
Legs - Squat or deadlift and romanian dead lift
and possibly also doing power cleans or snatches

Keep the total sets done in the 12 to 20 range and total number of reps in a workout around 100.

Remember that it is rest that allows your body to grow, and most importantly don't put too much pressure on yourself to always make a workout, have fun.

Jesse

[mike14]

thanx jesse. ill try that as well. i new about how the relaxation helps your muscles grow. but im not to formiliar with the full body workouts and the kind of exersises you suggested.
thanx again.
mike

[joejoe]

i dont think power cleans are a good excercise for a 14 year old kid to be doing.....get some basic technique down on the most basic lifts......then work your way up to doing power cleans in 3-5 years.