tobes098 asked in HealthDiet & Fitness · 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.

5 Answers

Relevance
  • 1 decade ago
    Best Answer

    Make sure you do it in the proper way, with help and guide from professional, because weight lifting at your age can stunt your growth (height I mean) if not done properly.

    I have a friend who starts working out at the age of like 14-15, and I guess he did not do it properly. He had really great body but he's much shorter than average.

    To be safe, I think it's better to start working out at the age of 18.

    If you follow your routine and diet, you would start to observe changes in just a week or two. For the results, it might take 1 month or even longer, depending on the weight you're carrying, your diet, gene etc. You might consider taking carb/protein drinks for faster results.

    Make sure you have enough rest and the right breathing technique or else your musles will sore and you won't be able to follow the routine tightly.

    From grow-taller.com:

    Can weight lifting stunt my growth?

    Surprisingly, a lot of people ask this question.

    Yes, weight lifting does stunt growth. However, if you follow advices presented in the book, your growth will not be affected. Moreover, the proper way to do weight lifting will help increase level of your growth hormone which will help you grow if the right food and right exercises are involved.

  • 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

    i didnt really read all tht but judging on the amount of things u are doing each day i think it probs would work :P

  • 1 decade ago

    That's a great workout....I wish I was doing it

  • How do you think about the answers? You can sign in to vote the answer.
  • Anonymous
    1 decade ago

    sounds cool im 16 too im fat and proud! hehe

    damn

    Source(s): whatever dude lol
Still have questions? Get your answers by asking now.