Help me design a training program.

[HS Lifter*]

Hello all.

Im a 16 year old male,5"7 and weigh 155 lbs.

Im looking for a good training program.

I can work out 4-5 days a week.

Im also thinking about training with creatine, is that a good idea?

Thanks for your responces

By the way, I only have free weights and dumbells, and a chin up bar.

-HSL

 

[HS Lifter*]

Z78CHe

Bump.

Can somebody please help me with a good program?

-HSL

 

[The Almighty]

No problem dude.

I assume you want to put on some muscle...so here it goes.

Monday: Chest/Triceps

Dumbbell Bench Press 4 sets of 8
Dumbbell Incline Press 4 sets of 8
Incline Flies 3 sets of 10
Pushups (as many as you can do!)
Dumbbell Skull Crushers 4 sets of 8
Dumbbell Tricep Kickbacks 4 sets of 8

Tuesday: RUN 30 minutes in the morning BEFORE you eat!

Wednesday: Legs/Shoulders
Squat 4 sets of 8
Lunges 4 sets of 8
Dumbbell Military Press 4 sets of 8
Side-Lateral Raises 4 Sets of 8
Shrugs 4 sets of 15

Thursday: RUN 30 minutes in the morning BEFORE you eat!

Friday: Back/Biceps
Wide Grip Pull Ups 3 sets of 10
One Arm Dumbbell Rows 4 sets of 8
Straight Bar Curl 4 sets of 8
Dumbbell Alternate Curls 4 sets of 8
Dumbbell Hammer Curls 4 sets of 8

Saturday: RUN 30 minutes in the morning BEFORE you eat!

Sunday: OFF

There you have it...should do some good work for ya. Remember, 70% of training is your DIET. Drink AT LEAST 1 gallon of water every single day and consume AT LEAST 160 grams of protein every single day.

Try working out for a month or two before starting the creatine...because if you are just starting you will gain enough on your own.

If you have any questions about diet or training feel free to message me or email me and I can help you out.
Good Luck Dude.

 

[HS Lifter*]

This is what I had in mind:

MONDAY- CHEST&SHOULDERS

CHEST

3X10- FLYS(LIGHT)
3X6-INCLINE BENCH PRESS(HEAVY)
3X6- DUMBELL FLAT BENCH PRESS(HEAVY)

SHOULDERS

3X6 DB SHOULDER PRESS(HEAVY)
3X6 LATERAL RAISES(HEAVY)
3X6 FRONT RAISES

TUESDAY- LEGS

3X6 SQUATS
3X6 LEG EXTENSION
3X6 LEG CURLS
5X10 CALF RAISES

WEDNESDAY- BACK&TRAPS

BACK

3X6 CHIN-UPS(LAGGING EXERCISE FOR ME)
3X6 DEADLIFTS
3X6 ONE ARM BENT OVER ROWS

TRAPS

3X8 DB SHUGS
3X8 BB SHUGS

THURSDAY-REST

FRIDAY-ARMS

BICEPS&TRICEPS SUPERSETTED

3X6 BB CURLS (SS) W/ CLOSE GRIP BENCH PRESS
3X6 CONCNTRTION CURLS (SS) W/ OVERHEAD ONE ARM EXTENSIONS
3X6 HAMMER CURLS (SS) W/ DIPS

SAT&SUN OFF


HOW DOES THIS LOOK?

 

[HS Lifter*]

thanks allmighty

Thanks for your input allmight.

I just wrote a program, what do you think of it?

Any body else have any opinions?