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Irish92
03-11-2006, 04:21 PM
I'm 13 i just started working out heres my first week:


Day 1 Week 1
Chest
Flat Barbell Bech Press 2x6-8 Set1:80x8 Set2:100x8
Low Inclince Dumbell Press 2x6-8 Set1:35x8 Set2:35x10
Dips 2x6-8 Set1:6x0 Set2:8x0

Back
Deadlifts 2x6-8 Set1:85x8 Set2:115x8
Barbell Rows 2x6-8 Set1:85x8 Set2:90x6
Shrugs 1x10 Set1: 140x10

Day 2: Rest

Day 3
Legs
Squats 2x6-8 Set1:65x8 Set2:85x8
Hack Squats 2x6-8 Set1:85x8 Set2:100x10
Leg Curls 2x6-8 Set1:40x8 Set2:65x8
Straight Leg Deadlifts 2x6-8 Set1:95x8 Set2:145x8
Calve Raises 4x10 Set1:100x10 Set2:115x10 Set3:130x10 Set4:160x10

Day 4: Rest

Day 5
Arms
Military Press 2x6-8 Set1:65x8 Set2:80x8
Seated Dumbell Press 2x6-8 Set1:25x6 Set2:25x8
Standing Lateral Raises 2x10 Set1:15x10 Set2:20x10
Narrow Bench Press 2x6-8 Set1:80x8 Set2:100x5
French Press Set1:35x8 Set2:45x8
Barbell Curls Set1:45x8 Set2:70x8
Hammer Curls 1x6-8 Set1:25x10