Gender: Male
Location: Rochester,
Occupation: Full Time Student
Age: 17
Member Since: August 7, 2007
Answers: 1
Last Update: August 7, 2007
Visitors: 1421
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Chest Bicep Day-
• 15 min stationary bike
• 5 sets of ten on bench press
• 5 sets of ten for bicep curls
• 5 sets of ten Russian twist (slip in abs)
• 5 sets of ten six inches
• 15 min on stationary bike
• jog
Triceps and back day-
• 15 min stationary bike
• 5 sets of ten of triceps extension
• 5 sets of ten of shrugs
• 5 sets of ten of tricep dips
• 5 set of ten of military press
• 5 sets of ten on barbell rows
• 5 sets of ten stiff legged barbell dead lifts
• 15 min stationary bike
• jog
Legs Day-
• 15 min of stationary bike
• 5 sets of ten Barbell Full Squat
• 5 sets of ten leg extensions
• 5 sets of ten Russian twist
• 5 set of ten six inches
• 15 min stationary bike
• jog
Off day-
• Jog
• Jump ropes
im 15 male. 6'0 and about 175 pounds i have done weight training before. any suggestions are welcome (link)
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Alin hit the nail on the head with all of the corrections I would have made, but especially if you are doing a strength circut for sports, you are missing a major part of your leg day.
Hip Flexors need to be done at 20 to 30 lbs over your body weight, and with high reps(15-25) at an explosive cadence. Hip Flexors are the muscle group that facilitates explosive movement moving backward and forward.
Adductors/Abductors: The "hip muscles" also need to be done in order to properly porportion yourself, because there is no sense for sprinting speed if you have no lateral speed to suppliment it.
On a whole different note, you havent included diet into this question, but I still assume you are eating correctly, but I must stress the importance of eating high amounts of protien during your anabolic window (15-30 minutes after your workout), or you will not be satisfied with the gains you think you are making.
Again, a rigid strength program is only as good as the diet that feeds it, so make sure your eating right, and getting a gallon of water (not sports drinks, red bull, etc.) a day.
Kudos to your strength program man, and I commend you on your efforts.
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Rating: 5
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yea. i came to the relization that i have no idea really what the hell im doing. sooo im gonna be joining a gym, im taking a protien shake before and after my workouts and eating properly and asfor water, its the only thing i drink, none of that red bullshit.
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