Is this a good workout routine for a 16 year old boy who wants to build muscle m!
Question: Is this a good workout routine for a 16 year old boy who wants to build muscle mass?
Shoulders
Dumbbell Lateral raises 7 reps, 3 sets - Shoulders
Iron cross, 5 reps, 3 sets - Shoulders
Back
Dumbbell shrugs 15 reps, 3 sets - Traps
Pull ups 5 reps, 3 sets - Lats
Reverse Grip Bent Over Barbell Rows 7 reps, 3 sets - Middle back
Barbell deadlift 7 reps, 3 sets - Lower back
Tuesday and Friday
Neck
Isometric front/back and sides
Biceps
Barbell curls 7 reps, 3 sets - Biceps
Zottman curl, 5 reps, 3 sets - Biceps
Triceps
Tricep kickback 5 reps, 3 sets - Triceps
Standing tricep extension 7 reps, 3 sets - Triceps
Wednesday and Saturday
Chest
Push ups 10 reps, 3 sets - Chest
Bench press 10 reps, 3 sets - Chest
Legs
Barbell squat 10 reps, 3 sets - Quads
Romanian deadlift 10 reps, 3 sets - Hamstrings
Standing barbell calf raise 20 reps, 2 sets - Calves
Monday, Wednesday and Friday
Forearms
Standing Barbell Behind The Back Wrist Curl 12 reps, 3 sets - Forearms
Abs
Crunches 25 reps, 2 sets - Abs
Dumbbel side bends 12 reps, 2 sets - Obliques
For dumbbells I lift 7kg
And barbell 20kg and for bigger muscles 30kg
After each work out I have a protein bar and/or a tuna sandwich.
Is this a good routine, is it too much?, not enough?
Please could you leave some suggestions.
Thank you in advance.
Answers:
yes it's very good and will build muscle. Just make sure you eat a lot of protein-rich foods beuase protein is what builds and strengthens your muscle. Don't cut out carbs, fat, etc but eat more protein. A tuna sandwich is good. So is rice and chicken breast. Also, yogurt or milk is good as well. That's enough for your workout. Don't push yourself because your then going to do damage. What you are doing is enough :)
the important thing here is to keep up with this routine! once you slack off or get lazy, it's done!
Nah bro.. Just do a **** load of cart wheels, trust me man, it'll shred ya.
Saw my mom do it..