Beginning Weight Training

Training Bodybuilding
1

Hi, I am a 14 year old guy from Toronto Canada. I’m planning on starting to lift when we do health(seat work about drug abuse, eating right etc.) for Phys. Ed to get stronger and faster. I have been on sites like this reading and learning as much as I can for around 2 and a half months . I am going to do a program I made but I wanted some smarter more experienced people to Critique it first. Well here it is (sorry if it’s garbage, that’s why I need your help).

Day 1: Heavy Upper Body Day

Bench Press- 4x4
Weighted Dips- 3x4
Weighted Chinups - 3x4
Weighted Pull Ups- 3x4
Bent-Over Rows- 2x8
Grip: Bar Holds- 4x45 Seconds

Day 2: Ab Work + Stretching

  • Do in as many sets as needed

Crunches on Ball- 150 reps
Crossover Crunch- 100 reps
V-Sits- 150 reps
Reverse Crunches- 150 reps
Side Crunches- 120 reps
Plank- 5xMax Time
Grip: Wrist Roller- 3x2

Day 3: Lower Body Workout 1

Olympic Squat- 3x6
Straight Bar Deadlift- 3x6
Split Squat- 2x5
Barbell Step Ups- 2x8
Romanian Deadlift- 5x6
Grip: Crush Gripper- 3xMax
Day 4: Ab Work + Stretching

Crunches- 150 reps
V-Sits - 150reps
Reverse Crunches- 150reps
Woodchoppers
Hight to Low- 75reps
Low to High- 75reps
Plank- 5xMax Time
Grip: Poor Man’s Pinch Gripping- 3xMax Time

Day 5: Repetition Upper Body Day

Push Ups- 3xMax
Diamond Push Ups- 3xMax
Chin Ups- 3xMax
Pull Ups- 3xMax
Skull Crushers w/Weight- 3x12
Grip: Hammer Curls- 4x6

Day 6: Lower Body Workout 2

Sprints- 40M, 60M, 80M, 100Mx2, 200Mx2
Overhead Squat- 3x8
Snatch Grip Deadlift- 3x8
Good Mornings- 3x10
Hang Clean/Box Squat- 3x6

Day 7: Ab Work + Stretching

Bridges
Facing up- 3xMax Hold Time
Facing Down- 3xMax Hold Time
Plank- 3xMax Hold Time

*Do in as many sets as needed
Woodchoppers-
High to Low- 80reps
Low to High- 80reps

2

Good work putting this together-- I wish I had that kind of forethought when I was 14.

I noticed two things with just a cursory glance and those were:

  1. Ab volume seems ultra-high. If you are trying to see a six-pack, you do not need to do a billion crunches and v-ups and whathaveyou. The most important thing is diet, and the next important thing is BUILDING the abdominal muscle, which we all know comes from reps well below 150. Try 10-15.

  2. On day 5 (I think) you may want to do pull ups and chins before pushups-- unless you weigh less than Calista Flockheart’s left leg, these will be much more grueling than pushups, and are best done fresh.

There are probably a couple more points to bring up, but I have a lot of homework to do. Good luck.

RIT Jared

3

I agree pretty much with RIT. Good advice.

4

Alright thanks guys.

So the Day 5 workout will look more like this:

Day 5: Repetition Upper Body Day

Chin Ups- 3xMax
Pull Ups- 3xMax
Push Ups- 3xMax
Diamond Push Ups- 3xMax
Skull Crushers w/Weight- 3x12
Grip: Hammer Curls- 4x6

About the Abs, a lot of People who train for the 100m and 200m preach very high rep training for abs so should I just reduce the reps on 1 or 2 of the days? Just wondering.

Again thanks a lot for helping me out. I really appreciate it.

5

[quote]BrownGuy wrote:
About the Abs, a lot of People who train for the 100m and 200m preach very high rep training for abs[/quote]

But do they give a reason for this? I can’t imagine why you would need ab “endurance” for these short duration events.

You’ll get plenty of indirect ab work in your upper and lower body workouts. If you feel you need some direct ab work, do a few sets of weighted crunches or something.

6

A lot of internal rotation movements in that program. I’d add in some chest supported rowing or fatman pullups (bodyweight rows).