tobes098 asked in HealthMen's Health · 1 decade ago

I'm 16 and want to get some pecs and abs + arm muscles, how does this workout sound?

So I'm 16 and I've decided that i want to get some pecs and possible some abs + arms. I'm taking creatine monohyrdate 30 minutes before, and immediately after each set of exercises each day. If I follow this plan do you think I can gain pecs, abs + arm muscles?

Monday:

Total-Body Strength Training Workout with Ab Emphasis

Exercise Repetitions Rest Sets

Traditional Crunch* 12–15 none 1

Bent-Leg Knee Raise* 12–15 none 1

Oblique V-Up* 10 each side none 1

Bridge* 1 or 2 none 1

Back Extensions* 12–15 none 1

Squat 10–12 30 seconds 2

Bench Press 10 30 seconds 2

Pulldown 10 30 seconds 2

Military Press 10 30 seconds 2

Upright Row 10 30 seconds 2

Triceps Pushdown 10–12 30 seconds 2

Leg Extension 10–12 30 seconds 2

Biceps Curl 10 30 seconds 2

Leg Curl 10–12 30 seconds 2

Tuesday:

Light Cardiovascular Exercise Such as Walking

Wednesday + chest exercises:

Exercise Repetitions Rest Sets

Traditional Crunch* 12–15 none 1

Pulse Up* 12 none 1

Saxon Side Bend* 6-10 each side none 1

Side Bridge* 1 or 2 each side none 1

Back Extensions* 12–15 none 1

Squat 10–12 30 seconds 2

Bench Press 10 30 seconds 2

Pulldown 10 30 seconds 2

Military Press 10 30 seconds 2

Upright Row 10 30 seconds 2

Triceps Pushdown 10–12 30 seconds 2

Leg Extension 10–12 30 seconds 2

Biceps Curl 10 30 seconds 2

Leg Curl 10–12 30 seconds 2

Thursday (Optional):

30 min Walking

(Try for 30–45 Minutes at a Brisk Pace)

Friday:

Exercise Repetitions Rest Sets

Squat 10–12 30 seconds 2

Bench Press 10 30 seconds 2

Pulldown 10 30 seconds 2

Traveling Lunge 10–12 each leg 30 seconds 2

Military Press 10 30 seconds 2

Upright Row 10 30 seconds 2

Step-Up 10–12 each leg 30 seconds 2

Triceps Pushdown 10–12 30 seconds 2

Leg Extension 10–12 30 seconds 2

Biceps Curl 10 30 seconds 2

Leg Curl

10–12 30 seconds 2

Saturday :

30 min walk + chest workout

Exercise Repetitions Rest Sets

Traditional Crunch 12–15 None 1

Bent-Leg Knee Raise 12 None 1

Oblique V-Up 6–10 each side None 1

Bridge 1–2 None 1

Back Extension 12–15 None 1

For arm + chest exercises:

Wednesday:

Incline bench press / 3 sets / 10 reps

Decline bench press / 3 sets / 10 reps

T press-ups / 3 sets / 6 on each side

Then I repeat this on a saturday

Do you think if I follow this routine thoroughly for say 6 weeks I will get to see results? I am also definitely following a protein based healthy diet withlots of fruit and vegetables and I am also taking breaks between sets as well.

Thanks for your help.

7 Answers

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  • Anonymous
    1 decade ago
    Best Answer

    Sounds like your going to do yourself some serious damage.

    First, you DO NOT need creatine.

    Secondly, your defiantly taking too much creatine.

    Thirdly, your doing too much. excersise.

    Regime:

    Monday...

    Free weight bench press:

    1 warmup set of 10

    2 sets with a medium weight of 12

    1 heavy weight of 8

    Repeat this for incline and decline bench press (freeweight)

    Tuesday...Rest day, plenty of protein such as plain fish, or plain beef jerky

    Wednesday...

    Squats (freeweight)

    Calf Dips

    Leg raises

    10 minute rowing machine

    Thursday...

    Rest day, plenty of proteins.

    Friday...

    Stomach crunches

    Seated row

    Assisted wide arm pullups

    Bicep curl.

    Saturday and Sunday...

    I would advise boxing with a light punch bag and sparring with a partner, as tis builds up the whole of the upper body's muscles and helps improve muscle quality and stamina.

    after around 4 weeks or so change the order of the workout so that your body does not get used to the same regime week after week.

    If you do want to take somthing, take a protein shake within 10 minutes of your workout, this helps your muscles recover faster.

    Remember, its all about muscle quality, not quantity, dont get distracted by looking at others in the gym and increasing your weight, you'll just do yourself harm.

    When you feel comfortable increase your weight little by little.

    I know this workout probably isn't the best, but i did it for 6 months and noticed a huge difference in my muscle size.

    Hope it works for you, all the best.

  • 1 decade ago

    Dependent on your body composition i'd say your not gonna see a whole whole lot of improvement in size. That workout is gonna do good for cutting and being lean, and probably help alot on your endurance with such short rest, but as far as putting on any kinda size your gonna wanna up the weight and drop the reps to between 6-8. This is the ideal range for sarcoplasmic hypertrophy and will give the best gains in mass while still allowing you to cut up some. Also extend the rest period to about a minute between sets. This will show some results pretty quickly. Also as far as nutrition goes it sound like your doing pretty good, dont forget to cycle your creatine every few month.

    Source(s): bodybuilding.com
  • Marisa
    Lv 4
    4 years ago

    I've built up my pecs and abs over the last three months by eating tonnes of chicken and rice and doing chest based exercises similar to what you're looking to do. Food is the main thing remember, you won't grow anything if there's no fuel to grow with. Good luck in your endeavours.

  • 1 decade ago

    No!!!!!

    You will over train, when will you muscles have time to repair and grow?

    You only have to train 3 times a week.

    Mon

    Wed

    Fri

    Sat & Sunday rest

    Tue & Thur cardio work

    Mon- Back Biceps

    Wed- Chest triceps

    Fri abbs and shoulders

    Loads of protein.

    Mail me for more help

    syukus@yahoo.com

    Dont rest in between sets, you need your blood flowing, and ALWAYS WARM UP!!!!!

    Muscles are like toffee bend it when cold and it breaks,,,bend it when warm and it bends.....

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  • 1 decade ago

    i really think u should do a little of everything every 2 days and ull do good... like crunches(for abs), push ups(for pecs and triceps) weightlifting for biceps and shoulders, and cardio excercises for legs and burn calories.. i am a little overweight and im doing this everyday and im feeling stronger, mi arms are very well developed, just that my extra meat hide them a little, and other things too

  • Anonymous
    1 decade ago

    After training alot for a couple of days, you need to take a break and rest so you're muscles can heal and grow

  • 1 decade ago

    That sounds ok! Not too excessive.

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