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Old 03-09-2012, 08:10 PM   #1
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Default Exercise help

Here are some exercises I am currently doing in my routine. Can you suggest any more that would be beneficial for a 16 year old boy?

legs: squats, standing calf raises, deadlifts
arms:barbell curls, dumbbells curls
back: barbell rows
shoulders: lateral raises, upright rows
chest: dumbell flys and dumbell presses
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Old 03-09-2012, 08:21 PM   #2
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Skip the laterals, flyes, and upright rows. Replace with bar dips, military press, and shrugs. Oh ya, and add pull-ups.

legs: squats, standing calf raises, deadlifts
arms:barbell curls, dumbbells curls
back: barbell rows, pull-ups, shrugs
shoulders: military press
chest: Dumbbell press, bar dips

But that's a lot, you could get away with a lot less I'd think.

Last edited by Off Road; 03-09-2012 at 08:36 PM.
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Old 03-09-2012, 09:23 PM   #3
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Quote:
Originally Posted by Off Road View Post
Skip the laterals, flyes, and upright rows. Replace with bar dips, military press, and shrugs. Oh ya, and add pull-ups.

legs: squats, standing calf raises, deadlifts
arms:barbell curls, dumbbells curls
back: barbell rows, pull-ups, shrugs
shoulders: military press
chest: Dumbbell press, bar dips

But that's a lot, you could get away with a lot less I'd think.
Take this and break it down something like this

Monday:
Squat
Pullups
Military Press
Dumbell or BB Press
Standing Calf raises

Wednesday:
Deadlift
Lunges
Rows
Dips
Curls

Friday:
Repeat Monday

Eat well, sleep well and add either weight or reps each session and you will see progress.
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Bench 176
Deadlift 402 PR
Total - 886 at 50 yrs 199.6 lbs

Shooting for a 900+ total for next meet. (see quote below)

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