I am 16 and my lifestyle allows me to eat 1 or 2 times daily and usually hang out with my friends at night.
Day 1: Back & Calves
Select one type of CHIN
Select one type of ROW
Day 2: Chest & Forearms
(pre-set up your pectoral girdle)
Select one type of Barbell or Dumbell PRESS
SELECT a DIP exercise
Day 3 OFF
Day 4: Posterior Chain & Hams
Select one type of DEADLIFT
Select one type of SHRUG
Select one type of HAM exercise
Day 5: Shoulders & Arms & Abs
Select one type of SHOULDER PRESS
Select dumbell front/side/rear delt lateral raise for only one to TOTAL failure set on each and do not count reps.
Select a curl exercise for bis
Select a decline or press exercise for triceps
VERY CRUEL SLOW crunches for abs maximum of 25 reps. 2 sets
Day 6: OFF
Day 7: Quads and glutes
3 sets of BACK SQUATS (ass to the grass style) or FRONT SQUATS/HACK SQUATS.
2 sets of LUNGES for steel-hard glutes and also daily force-squeeze those glutes for half a minute at a time whenever you can.
(if you are not 90% dead you have wimped out!)
Day 8: OFF
DAY 9: OFF AGAIN if necessary