WS4SB !!!!

I’ve been working out consistently for about 3 months now, with a typical bodybuilder
style workout (monday: chest/triceps, wednesday: shoulders/legs/traps, friday: back/biceps) and have seen some decent gainss.

I’m 15, 125 pounds and weak. 1 rep max for bench is 130, squat 140, and deadlift 140. I asked around the forums to see if I was on the right program, and if not, which program to go to, and I was recommended to trying out WS4SB, the first article. I decided that I will, along with basically eating as much as I possibly can fit into my stomach, but not too too much junk food.

I will be starting this monday, because I workout at my school gym and I’m on holidays right now. My goals are to become bigger than my cousins (solid 220 pounds, started off like me and somehow got huge) and specifically to reach the 200 pound mark in 1.5-2 years. This is my routine.

MONDAY: max effort upperbody
A. max effort lift : bench press
B. supplemental lift: incline dumbell bench press
C. horizontal row: barbell bent over row
D. rear delt/upper back: face pulls
E. Weighted abdominal exercise: hanging leg raises

WEDNESDAY: max effort lowerbody
A. max effort lift: back squat (switch with deadlift every 3 weeks)
B. unilateral movement: walking lunges
C. hamstring/posterior chain: glute ham raise
D. grip training: wrist roller

FRIDAY: repitition day
A. Repitition lift: barbell bench press
B. suplemental lift: skull crushers
C. vertical pulling: lat pulldowns
D. medial delt: dumbell lateral raises
E. biceps: barbell curls
F. abdominal circuit training: random

wish me luck!!!

I was also thinking about putting in some extra exercises to target some other muscles

As a side note, I’m going to start off with lighter weights to
perfect my form. I want to minimize any chance of injury, so
that’s what I’ve decided to do.

Your too skinny, no one accepts u here. Take this as motivation, gain a good 40+ pounds and come back. Did u read the comply with our policies notice. Geez, freakin new kids

[quote]kinglbj23 wrote:
I’m 15, 125 pounds and weak. 1 rep max for bench is 130, squat 140, and deadlift 140. I asked around the forums to see if I was on the right program, and if not, which program to go to, and I was recommended to trying out WS4SB, the first article. I decided that I will, along with basically eating as much as I possibly can fit into my stomach, but not too too much junk food.
[/quote]

Good luck, Bones. Don’t get discouraged if the results don’t come as quickly as your cousin. Just keep your nose to the grindstone.

[quote]undesired08 wrote:

[quote]kinglbj23 wrote:
I’m 15, 125 pounds and weak. 1 rep max for bench is 130, squat 140, and deadlift 140. I asked around the forums to see if I was on the right program, and if not, which program to go to, and I was recommended to trying out WS4SB, the first article. I decided that I will, along with basically eating as much as I possibly can fit into my stomach, but not too too much junk food.
[/quote]

Good luck, Bones. Don’t get discouraged if the results don’t come as quickly as your cousin. Just keep your nose to the grindstone.[/quote]

alright i will
know im not too worried about that, my cousins results were over a couple of years (he’s 24)
i will do my best

and mike: thanks…