In search of a Muscular Workout Program

[Mike_101Olie]

Ok information:

Age: 16 soon to be turning 17
:
Weight: 140 pounds
Height: 6'1
Athletic ability: Above average
Diet: I eat like a reqular teenager 3 square meals a day (will be changing this to 5 small meals a day) and I will soon be incorperating supplements)

Bio: I like long walks of the beach. . . Just kidding

Question(s):

I need a workout Program aimed to increase muscel mass particularly. I would like room to change things i.e cardio, sports, running ect. Im looking for lets say a 5-7 day program. I have full access to a gym so equipment is not problem just the know how as to what muscels need to be trained on what days and how much weight I should be using also amount of rep/sets would be great.

Thanks you for your time and help

[Kevsworld]

I would advise only training about four times a week, not 5-7. You can probably train a major muscle group about ever five days or twice a week.

Stick with protein, a multivitamin, and maybe creatine as supplements. About everything else is crap.

Use compound movements such as bench press, squat, and deadlift.

http://strongandfit.net" onclick="window.open(this.href);return false;

[charl_s]

Monday: Chest & Back
1×20reps – Pushups
3×14reps –dumbbell chest presses
3×14reps – seated cable rows
3×12reps – Pushups on Stability Ball
3×14reps – Deadlift with dumbbells

Tuesday: Cardio & Core
5 minute warm-up on treadmill
20 minute interval training on treadmill
3×10 crunches on stability Ball
3×20seconds Plank
3×12 Ab roll-out with stability ball
3×12 Stability ball pull-in

Wednesday: Arms & Shoulders
3×14 Barbell curl
3×14 Dumbbell shoulder presses on bench
3×14 Tricep Rope pull down
3×14 Dumbbell side lateral raises
3×14 Dips on bench
3×14 Rear deltoid raises
5×14 Dumbell bicep curls drop-set (ddecrease weight at each set)

Thursday: Day off

Friday: Legs
3×12 Dumbbell lunge
3×12 Smith machine squat
3×12 Leg press
3×12 Calf raise
3×12 thifg extension machine

Saturday: Cardio & Core
5 minute warm-up on treadmill
20 minute interval training on treadmill..?
3×10 crunches on stability Ball
3×20seconds Plank
3×12 ab roll-out with stability ball
3×12 Sit ups

Sunday: Day off

[swanso5]

gotta love those 14 rep sets