Here is my workout plan

[sketer]

Here is my barbell workout for a week---I am only 15 weigh 150 and I am 5 foot 7 inches....

Monday
Flat Bench Press--3 sets 115 Lbs first set 20 reps 15 the last 2 sets
Pullups--3 sets of 20 reps
Barbell curls--I like to go lite so i do 45Lbs 4sets 20 reps the first set and 15 the last 3 sets
Barbell Upright row--3 sets 65Lbs first set 20 reps 15 the last 2 sets

Tuesday
Incline bench press--3 sets 95 Lbs 20 reps the first set 15 the last 2 sets
Military bench press--3 sets 95Lbs 20 reps the first set and 15 the last 2 sets
Pushups--3 sets 70 reps the first set and 50 the last 2 sets
Barbell curls--I like to go lite so i do 45Lbs 4sets 20 reps the first set

Wednesday
Cardio,so i jog and then sprint up the mountain behind my house

Thursday
Bent over barbell row--3 sets as many reps as i can possibly do
Bench press--3 sets 115Lbs 20 reps the first set 15 the last 2 sets
Barbell Curls--3 sets 65Lbs 20 reps the first set and 15 reps the last 2 sets

Friday
Cardio,so I jog and then sprint up the mountain behind my house

Saturday
Curls--I like to go lite so i do 45Lbs 4sets 20 reps the first set
Barbell Upright row--3 sets 65Lbs first set 20 reps 15 the last 2 sets

Sunday
REST

[Hedgehog]

A few things mate:

* Train the legs and back just as much as the rest (ie chest, arms and shoulders) of the body.

* Don't ever go to total failure. Why? Because then your RECOVERY time will get extended.

I would suggest you to try the Max-OT routine which there is a link to up on top of this board.

Each and every workout during three months is layed out, and all you need to do, is basically follow it, and eat good, basic food. That means staying out of the fast food places, trying to start making pasta by yourself when coming home from school and shyte like that.

Most of us in here remember when starting out, how we all were very ambitous, almost afraid of not training enough. Avoid the injuries we've collected, train duly. When you train, be 100% focused, don't jerk around in the gym. But don't overtrain. That will get you injured.


Hell, you'll probably ignore most of the advice, and get some injuries. But at least then you will know what to do. I didn't have much of a clue during my first 2 years training, despite being plagued by minor injuries the whole time...

Good luck mang

YIP
Zack

[sketer]

The only thing about my knees are that I am so young but my family has arthritis in our genes so unfortunatly I have arthritis in my knees and it does a number workin out my legs....

[Hedgehog]

The only thing about my knees are that I am so young but my family has arthritis in our genes so unfortunatly I have arthritis in my knees and it does a number workin out my legs....

I would suggest making sure to squat really deep then, using light weights.

If the hammies slightly touches the calves, then you're doing them about right. One of the keys when starting out with the squat, is to don't rush the weights, and also aim to keep the chest up.

YIP
Zack