16 years old and a beginner

[stevemason1]

'm starting my second year of weightlifting. But it's my first year getting serious about it with diets, weight gainer, schedule etc...

I have the iFitness app on my iphone and I made my own fitness schedule so if you guys can rate it or give me any suggestions I would truly appreciate it.

My goal is to gain a lot of strength for hockey and have a good looking muscular body.

I'm starting off with a barbell of 35 pounds and dumbbells of 10 pounds. I plan to go higher as I get more strength. I originally started of with 20 pound dumbbells but couldn't do some lifts like a Dumbbell lateral raise that was to hard, and a dumbbell front raise.

Calfs:
Alternating seated calf raise
Barbell standing calf raise
Dumbbell calf jump
Standing dumbbell calf raise

Thighs:
Assisted dumbbell lunge
Barbell squat
Barbell sumo dead lift
Dead lift
Goblet squat (squatting with two hands holding onto a dumbbell)

Shoulders:
Bar upright row
Dumbbell front raise
Dumbbell lateral raise
Dumbbell shrug
Dumbbell shoulder press

Abs:
Abdominal reverse curl
Bench Leg press
Crunch twist
Situp

Chest:
Barbell bench press
dumbbell bench press
incline dumbbell fly
pushup
Modified pushup (regular pushup but your knees are crossed and your knees are the only part of the leg touching the floor)
Weighted pushup (pushup but with a weight on your back)

Biceps:
Concentration dumbbell curl
Dumbbell biceps curl
Dumbbell reverse curl
Incline dumbbell curl
One arm row

Triceps:
Overhead triceps extension (lifting a barbell from your neck)
Standing triceps extension (dumbbell)
Triceps kickback
Barbell behind neck press
Dumbbell pull-over

So I plan on dividing these workouts so it looks something like this...

Monday:
Calfs
Shoulders
Abs

Wednesday
Chest
Thighs
Triceps

Friday:
Biceps
Triceps
Calfs

How is this?

Also, I'm 16 and only 125 pounds I'm very skinny, so I plan on eating 3000 calories per day that should get me the calories I need in order to get weight and turn that into muscle right?

 

[ExtraMile]

Read this, it has alot of good info about training for beginners, and alot of good info on training volume needed for beginners. You will be much better off doing that than the routine you posted.

heres the link: http://www.elitefitness.com/forum/weight-training-weight-lifting/ultimate-training-split-650464.html

 

[CoBra666]

weight does not turn into muscle. eat clean and i would recommend a program like starting strength or rippetoe 5x5. i think compound movements would be better off than starting with a completely muscle isolated workout. ur 16 u still got lots of growin to do and plenty of natural test in your body to get where u want to be after a couple years of work/diet

 

[red head]

that routine you posted is all over the place . i started at 120 lb so i know the score . please start SL 5 x 5 or similar and STICK WITH IT until you can squat 1.5 x your bw for 5 or 6 good deep reps , DL 2 x your bw for 3 or 4 reps and do chins with 30/40% of your bw added then you can swap to a more BB type programme/split . as for diet buy a couple of books and take the time to learn about BB nutrition this will be one of the most imprtant things you can do

 

[burnthiscorpse]

Compound lifts brother. Dips, chins, pull-ups, deads, stiff leg deads, Squats, clean and press, standing BB press, and bench press(be carefull with barbells I personally suggest dumbells for this) . You dont need a single machine for any of these.
Use these lifts to work out a split that suits you. Then combine that with lots of lean red meat.

Screw the dumbell laterals and all that shit. One solid movement like standing overhead barbell press or clean and press from the ground will build massive shoulders and improve your core also. If you cant do body weight dips and chins and pull ups then get a box under you to spot yourself off of. The strength and the muscle will come with these lifts. But be careful. Dont do too much too soon. Protect those tendons and ligaments. Trust me I know about tendon issues.