Im 15 years old and im 274 pounds, but im not as big as you think... I used to be 280 and i did lose a little weight, I need some help, heres workout plan, can someone please tell me what i can do to lose the weight and gain the muscle, i need to be as strong as possible becuase i play HS football.
Day 1 - Chest & Biceps (1 hour)
Day 2 - Cardiovascular (30 minutes), Abs (15 minutes)
Day 3 - Legs (quadriceps, hamstrings and calves) (45 minutes)
Day 4 - Back & Triceps (1 hour)
Day 5 - Rest
Day 6 - Shoulders (30 minutes), Cardio (30 minutes), Abs (15 minutes)
Day 7 - Rest
3-4 sets of 8-10 reps.
15 Year Strength training
Moderators: Boss Man, cassiegose
you should go to a full body plan like this;
squats
seated cable rows
push ups (from a you can handle)
standing shoulder press
reverse curl
tricep pushdown
do all of these for 2 x 15 either 2 sets in a row or even better in a circuit if you can or if conditioning is a problem split into 2 x 3 exercise circuits
squats
seated cable rows
push ups (from a you can handle)
standing shoulder press
reverse curl
tricep pushdown
do all of these for 2 x 15 either 2 sets in a row or even better in a circuit if you can or if conditioning is a problem split into 2 x 3 exercise circuits