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2005/12/31, 04:45 AM
Ok im in high school. And am currently on school holidays I need a training schedule i can't come up with one like sets too do off what blah blah i have time too do anything so really i want too be at full potential as much as i can before the holidays are up i have strong legs already naturally and i want to work on my Biceps, Triceps, Back & Forearms can anyone make me up sets of these for days because i don't have much knowledge of body building and what type of foods to eat? i have access to dumbbells, bench press, barbell etc any help would be appreciated thanks...
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A strong mind builds a strong body.
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2005/12/31, 07:46 AM
My guess your legs are not all that strong...just because you play sports or run doesn't make your legs strong....somehow i doubt u can squat your bodywieght for 10 reps....with full rom...
Mon
Barbell Back Squats(12*,8,8,8)
Stiff Legged Deadlifts(12*,8,8,8)
Calf Raises(12*,8,8,8)
Wed
Military Press(12*,8,8,8)
Bench Press or Incline Bench Press(12*,8,8,8)
Close Grip Bench Press(12*,8,8,8)
Fri
Deadlifts(12*,8,8,8)
Pull ups/chin ups(12*,8,8,8)
Rows or Shrugs(12*,8,8,8), rotate every week
optional:
Standing EZbar curls or alternating DB curls(12*,8,8,8)
rest about 90-120 sec between working sets and use weight that will allow you to come close or max out at given reps on your sets.....first sets are light warm up sets at 50% of 1rm...
Eat 5-6 meals/snacks daily from foods in the 'grocery list' tacked at the top of nutrition forum...
aim for bodyweight in grams for protein and double your bodyweight in carbs(sweet potatoes, brown/black rice, lentils, yams, kashi, etc) in grams...and 30-50g of healthy fats(flax, fish, nuts, seeds, avacados)...
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