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workouts
ok here is my workout scheduale, im a male and 15, 5'10, 170 pounds
Chest and Biceps
Triceps and Back + shoulders
Legs can have their own day
One day should be committed to just cardio
One rest day, at least
Everyday you can do abs...abs are core muscles that can be worked everyday, along with obliques
Now I have some free weights, a flat bench, two bars, and thats about it. what are some excersises i can do with those to work thesse out the best i can for eachday
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Ok let me try to work out some exercises that you can do with your equipment, and that stay in line with Evolutions advice below.
As mentioned, the best exercises are free weight compound moves, so your equipment should be adequate providing you have enough free weights.
Chest: Barbell (BB) or dumbbell (DB) bench press, push ups, DB pullover
Biceps: BB or DB curl, hammer curls
Triceps: Narrow grip bench press, skullcrushers, triceps extensions
Back: Deadlifts (these really hit a lot of muscle groups including legs), Pull ups (if you are able to), DB or BB rows
Shoulders: DB or BB press, upright rows, clean and press
Legs: Squats, lunges, romanian deadlifts, good mornings
Here is a site that will show you how to do these things (and where you can find more options/ variants):
[Link](Mouse over link to see full location)
Just remember, stick to the big compound movements, and particularly squats and deadlifts.
Good luck.
Oh, and I also agree with that abs should not be trained daily.
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1. Chest and Back, Arms and Shoulders, and Legs with its own day is a better combination in my opinion. 3 days on, 2 days off is good for a beginner.
2. Yea abs are core muscles but NO they can't be trained everyday- that's a common misconception started by the same people who believe doing crunches burns stomach fat. Your core muscles are no different than any other muscles- why don't you train your abs everyday? The same reason you don't train your arms everyday...they need to rest. Rest is when growth happens- not when you're training.
3. Look up some info on circuit training- drag the target heart rate up to an aerobic level by exercising anaerobically and it is like doing cardio without having to actually do cardio and you're getting the best of both worlds at the same time.
4. From one bodybuilder to a younger, aspiring bodybuilder- You're 15... don't fall into the "All I do is bicep curls and bench presses" hole- learn your compound movements and excel at them.
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