Guys n’ gals, I’ve checked out the majority of fitness schedule posts on the forum and I don’t think I can get any more specific information without actually posting myself. So, here goes:
I’m a 17 year old male weighing in at roughly 10 stone (140 lbs) and at a height of approximately 6’0. My goal is to have a solid muscular build, and the time it takes doesn’t bother me (providing I actually achieve it).
What information I need is to establish whether I’m a “hardgainer”, and if so (or even if I’m not), how long should I work out for (session wise), how much should I work out with, how many times should I work out a week, and when should I start to progress how much I lift in these sessions?
I’ll quickly give an example of my current work our schedule:
Thanks in advance.
Work Out Routines
From your information im guessing you are pretty skinny. First off if you want to have a muscular build you should work out everyday. If you have a gym around you this should be a workable schedule
Monday-Bench press(works chest and triceps), inclined bench press( upraised version of bench press), butter flys, tricep pull downs, and abs
Tuesday- Squat, leg press, leg curls, leg extensions
Wensday- Military press, shrugs, bicep curls, and abs
Thursday- Dead lift, leg curls and leg extensions also
and take the weekend off
That sounds about right... im sure helms will be able to help you out more than i can though.
You said you are 17.. do you work or just go to school?
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