Weight Training
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| I am 15 years old. I am an active person and I enjoy tennis and basketball. I need exercises that can improve my forearms, triceps, and abs.
Thanks,
Tim A.
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Hey there buddy. The forearms, triceps, and abs are all very important parts that are key to playing all kinds of sports. I am no expert, but I have came up with a routine for strengthening the triceps. I will warn you, it is pretty intense because I try to work all the joint angles.
1. dumbbell suicide press 4x6-8 reps
2. tricep push-downs with curved bar 4x6-8 reps
3. tricep rope push-downs 4x6-8 reps
4. dumbbell tricep kickbacks 4x6-8 reps
5. bench press 4x6-8 reps
* use the most amount of weight that you can accomplish 4 sets of 6 to 8 reps with proper form. Remember never compromise proper for because then you are just asking for injury.
Forearms
1. palm up forearm curls
2. palm down forearm curls
3. reverse bicep curls
4. hammer curls
* do 4 sets of 6-8 reps for each of these exercises and remember you use the forearms for virtually all bicep and back exercises so do not over train them.
Abs
1. 100 ab crunches every other day
2. 100 sit ups every other day
3. run 2-3 miles on days that you do ab work (help cut the fat off of the abs)
4. leg raises 3 sets of 15 reps
When you work your muscles this hard it is important to eat right. Eat 1.5 to 2 grams of protein per pound of body weight, rest, stay away from sick people after a workout, and train these muscles only two days per week. Good luck!!:)
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