I'm new here, guidance please?

[HoneyBadger50]

I suppose I'll try it out in a few months. It can't hurt to try.

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[kravmaga02]

I have developed a workout that I think is pretty good. If any of you can give me feedback I would appreciate it, as I am only 15 and need guidance. I have been lifting seriously for 2 years.

Upper body:
10-8-6-4-2 bench
3x5-8 incline bench
3x5-8 decline bench
5x10 preacher curls
5x10 seated barbell curls
5x10 skull crushers
5x10 tricep kickbacks
5x20 wrist curls
5x10 shrugs

Lower body:
5x20 squats
5x10 barbell lunges
5x10 good mornings
5x10 straight leg deads
5x10 glute and hams
5x5 calf raises

Core/hips:
5x3 power clean
5x3 snatch
3x1 minute plank
3x1 minute Russian twists w/ kettle bell
3x1 minute kettle bell swings
3x1 minute kettle bell windmills
3x1 minute supine bridges
5x100 crunches/situps
5x100 reverse crunches
10 minutes of yoga

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What are your stats, what is your workout split, and what is your main goal with weightlifting?

 

[HoneyBadger50]

5'10" 220lbs 18% BF
Bench 225
Squat 405
Dead 500
Clean 185
Snatch 165

I'm looking to tone my muscles up more while still adding a little strength I would also like to strengthen my core. I'm looking to go 6 days straight in that order and take Sunday as a break.

 

[buddhabuilder]

If you are going to run 6 days on, 1 day off, I would recommend you dial back the intensity on your second time through. Maybe go with slightly lower weights and a little higher reps not to failure. This gives your system a chance to recover while still keeping up the challenge.

 

[kravmaga02]

Ya I'm with buddha on that one, give your body a bit more recovery. As far as toning it looks like you're in the right rep range.

Those stats are pretty impressive for a 15 year old, I didn't break 200lbs til I was 22 lol

 

[EZ_E]

if you are going to run 6 days on, 1 day off, i would recommend you dial back the intensity on your second time through. Maybe go with slightly lower weights and a little higher reps not to failure. This gives your system a chance to recover while still keeping up the challenge.

+1

 

[HoneyBadger50]

So the second round i would just lower my weights and add like 5 more reps?