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Strength Training/is This A Good Workout?
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Question
Hi, im a 15 year old hardgainer.
i want to know if this is a good workout for me:
Monday
bench press 5x5
dips 5x5
squats 5x5
20 leg raises
30 bicycle crunches
Wednesday
deadlift 5x5
calf raises 5x5
pushups 5x5
20 knee raises
25 reverse crunches
saturday
shoulder press 5x5
squats 5x5
dumbbell rows 5x5
1 plank
25 vertical leg crunches
when should i switch it up and would this be good for me?
are there any other exercises for me?
the only equipment i have is a pair of 15 lb dumbbells.
Hi John,
Thank you for your question.
I would change your workout to 4 times per week:2 days upper body and 2 days lower body.
Upperbody exercises could include:
Bicep curl
shrugs
tricep kickback
lateral raise
dip
row
deadlift
chest press
pec flye
pull ups
push ups.
Lower body exercises could include:
squat
walking lunges
stationary lunges
calf raises.
Abdominal exercises can be done with either upperbody or lower body and can include;
weighted crunch
bicycle
plank
reverse crunch
leg raises.
Thank you,
Good Luck
Bonnie
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Answers by Expert:
Bonnie Hardie
Expertise
I am a personal trainer/boot camp instructor in SouthEast Florida. I am certified in: personal training,aerobics,nutrition,womens,senior,youth and boot camp fitness.I can answer questions about workouts,sets and reps,pyramid training,drop sets,etc.I can tell you what to look for when planning to join a gym. Please do not ask me to design a weight training program for you thru this forum.If you want me to design a program for you-then please sign up for online personal training. I can look over your current program and critique it for you. Online Personal Training!!! www.fitnessgenerator.com/rpbfitcamp
Experience
I have been a personal trainer,aerobics instructor,nutrition advisor and boot camp instructor for several years,in South Florida.
I generally prefer to train people outdoors in a park setting.The workout outside is just as tough as a gym workout.I can give people a excellent workout using just their bodyweight.I do a bootcamp style class with groups of 5-10 people.
Education/Credentials
Certified:
Personal Trainer
Aerobics Instructor
Indoor Cycling
Nutrition Advisor
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