Weight Training
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I'm a 13 year old who takes weight training seriously, and I'm very determined. I work out 3 days a week. I know it may not seem like too much, but I do a lot each day. Instead of working different body parts on different days of the week, I do all of them on the same day. I work out on Mondays, Wednesdays, and Fridays. Occasionally, I jog/run on the weekends.
Routines:
PECS
3 sets of 10 reps of bench press, max weight possible
3 sets of 60 push ups
1 set of 10 reps of butterfly (max weight)
1 set of incline dumbbell press (max weight)
1 set of decline dumbbell press (max weight)
ARMS
3 sets of 10 reps of triceps
3 sets of 10 reps of barbell curls
3 sets of 10 (both arms) single arm dumbbell curls
3 sets of 10 reps of dips
3 sets of 10 reps of pull ups
SHOULDERS, TRAPS, AND OTHERS
3 sets of 10 reps of lateral pulldowns
3 sets of 10 reps of rowing
3 sets of 20 reps of single arm dumbbell rows
3 sets of 10 reps of military dumbbell press
ABS
10 sets of 30 reps of curl ups
10 sets (continue for 1 min) leg raise
3 sets of 10 reps of hip flex
NEGATIVES (I ONLY DO NEGATIVES ONCE A WEEK, USUALLY FRIDAY)
--Negatives for bench press: 1 set of 5 reps (what I use is 20 lbs more than the max weight you bench)
--Negatives for military press: 1 set of 5 reps of super heavy weight (20 pounds more than your max for 3 sets of 10. For example, if you can do 3 sets of 10 reps of 40 lb, then for negatives, you do 1 set of 5 reps of 60 pounds)
--Negatives for bicep curls: same, 1 set of 5 reps with heavier weights
--Same with rowing, 1 set of 5 reps
On the weekends I run and I work on my legs so I should say this is not a bad routine to try out. I've been doing this for 3 months only and I've become much stronger. When I first started training, I was only able to bench press 60 lbs, but now I'm at 145 lbs, so there's an 85 lb improvement. I've also improved in bicep curls by 30 lbs and in rowing and lat pulls I've improved by 60 lbs. I am not like 6 ft or anything, not particularly a big guy. So try out my routine if you want and tell me what you think of it.
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