Starting to lift

Teenagers and kids discuss your fitness concerns here.

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Cgs480
STARTING OUT
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Joined: Sat Feb 15, 2014 5:39 pm

Starting to lift

Post by Cgs480 »

Hey, I'm relatively a beginner. 18 years old, 137 lbs (was 128 before I started lifting), 5'8. goal is to get in shape for the summer. Get Abs and get ripped. I'd say right now I'm "skinny fat." I just wanted to know is routine good enough for me to reach goal. It's a circuit routine, I only use dumbbells because that's all I have, and I do it Sunday, Tuesdays, and Thursdays.

All Dumbbell Workout
All 8-12 reps, 3 sets/circuits
Circuit Training (No breaks between sets/circuit)

Bench Press
Curls
Kickbacks
Incline Bench
One arm rows
Shoulder Press
Squats
Flyes
Overhead two arm extensions
Side Bends

Followed up with 4 sets of 25 crunches.
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Boss Man
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Re: Starting to lift

Post by Boss Man »

Hi Chris good to talk to you.

The workout is all over the place. You've got small muscles mingled in with big ones and you're doing squats, but nothing for hamstrings, which could cause an imbalance.

This would be better

Squats
Lunges
Bench Press
Flyes
One arm rows
Shrugs
Curls
Kickbacks
Side Bends
Planks and leg raises instead of crunches.

I'd also take about 30 seconds rest between sets at least. You'd also need to do the rows for 4 sets, because you can then do 2 sets of the flyes and 2 of the bench press to make sure you're getting right amount of work on both sides of the torso.
Cgs480
STARTING OUT
Posts: 3
Joined: Sat Feb 15, 2014 5:39 pm

Re: Starting to lift

Post by Cgs480 »

Hi Boss Mann,

Thanks for the reply.

So is this correct?

Squats
Lunges
Bench Press - 2 Sets
Flyes - 2 Sets
One arm rows - 4 sets
Shrugs
Curls
Kickbacks
Side Bends
Planks
Leg raises

Just had few more questions,
-Are the rest 3 sets? All 8 reps?
-Should I not do anything for triceps?
-How long should I do the planks?
-Is this 3 days a week?
-I don't have the healthiest diet, but like I said, I'm more on the skinny side than overweight. If I stay on same diet will I be able to get ripped by summer?

Thanks!
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Boss Man
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Re: Starting to lift

Post by Boss Man »

Cgs480 wrote:Hi Boss Mann,

Thanks for the reply.

So is this correct?

Squats
Lunges
Bench Press - 2 Sets
Flyes - 2 Sets
One arm rows - 4 sets
Shrugs
Curls
Kickbacks
Side Bends
Planks
Leg raises

(Yes, because if you train 3x a week you'll be doing 12 sets on back and 12 on chest.)

Just had few more questions,
-Are the rest 3 sets? All 8 reps?

(Yes on the reps. The squats and lunges will be 4 sets each, the shrugs you'll only need about 3 sets each and the kickbacks and curls could be 3 sets each, because you're doing a press and a row movement that have secondary stimulation on the triceps and biceps respectively, so you won't need as much tricep work.)

-Should I not do anything for triceps?

(That's what the kickbacks are for.)

-How long should I do the planks?

(30 seconds minimum, but add another 5 seconds a week, until you're going for 90-120 seconds tops.)

-Is this 3 days a week?

(Yes)

-I don't have the healthiest diet, but like I said, I'm more on the skinny side than overweight. If I stay on same diet will I be able to get ripped by summer?

(I don't know because I don't think you've posted your diet anywhere.)
Cgs480
STARTING OUT
Posts: 3
Joined: Sat Feb 15, 2014 5:39 pm

Re: Starting to lift

Post by Cgs480 »

I've taken a more healthier approach in diet now. Thanks for your help man! I'll return to give an update with this routine in a few months!
toddhicks209
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Joined: Sun Jan 18, 2015 5:01 pm
Location: St. Louis, Missouri

Re: Starting to lift

Post by toddhicks209 »

You can work out your legs using the dumbbells you have by gripping them with your toes and doing curls with them while lying on your stomach and your back.
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