About Brian Expertise I can help set up a weightlifting program, give suggestions on specific exercises and how to deal with injuries. We can discuss your goals and effective ways to work towards them. I compete at powerlifting, and have been weightlifting for over 15 years.
Experience 15 years weightlifting experience, including competitive powerlifting.
Question -
Hello im 14 a male and ive been lifting off and on for a couple months but nothign serious just bench pressing and dumbells mostly.I have a TRIUMPH OLYMPIC BENCH.I want to work everyting really.I wand bigger arms.. and a to loose the small gut of mine.Right now I've been benchoing 75lbs 5 times 4-5 times.I need a workout routine soo i can be in better shape because im trying out for the Swim team at my highschool .I will be a freashman.Please help.
Greatly appreciated,
David
Answer -
Hi David. OK, it sounds like you're off to a good start and asking the right questions.
You should try to think of your workout as a weekly routine. Each day of the week you are focusing on a different area. Lets go with Mon-Fri, and take the weekends off. That would look like this:
Mon - chest
Tue - back
Wed - legs
Thu - shoulder
Fri - biceps & triceps
Each day, you should do 4 different exercises for the given muscle group. Each exercise should be done for 4 sets of 8 reps. Not sure what attachments or equipment you have with your bench, so you may need to be creative when coming up with different exercises. If you can't create 4 exercises on your equipment, do additional sets on the exercises you can do. The goal should be to do at least 16 sets (20 or 24 is even better) of exercise in each day's workout. I wouldn't do 16 sets of one exercise...you'll just get fatigued.
