Suggestions for a 13 year old

[Toshendin]

Hey...I'm a 13 year old kid, I weigh about 155-160 pounds(changes every few days) and I'm 5'8. I've been searching and searching everywhere for some tips on what to do to get ME in shape, considering I'm 13. I'm not completely out of shape, and not too much flab on the stomach. I'm looking for a good schedule that I'd be able to keep. The one I have now is 12 sets of 50 reps doing sit ups. That's just way too much for me, but I've been able to do it for about a week, and after that, i just didn't have the time, nor the 'drive' to do it...So i'm looking for tips on how to build up some abs..Any and all help would be appreciated.

 

[Toshendin]

(To the top)

 

[Advaik]

Join football, they'll get your ass in shape... or whoop it

 

[TheBandit]

football is a good way to get in shape, however, for an alternative, heres my advice. I'm 14, 5'11, 197 pounds, so I'll give you a little help as to what helped me. First, search the web for info about bodybuilding, this site is great. Use the search button for whatever you need, you'll get a shit load of stuff. Simply educate yourself, Put a routine together for yourself, and get situated into a good eating program...good luck and keep us posted

 

[Toshendin]

I've searched for a real long time...Haven't come up with much. I was actually hoping someone'd be able to give me a routine or something I could follow..Cause I have a hard time following routines I create.

 

[TheBandit]

You want a routine for your abs or one for everything?

 

[Toshendin]

Something for everything, that'll ALSO get my abs in shape

 

[TheBandit]

Well, you should put together something that will work for you, but I'll give you mine for an example

Day 1- Chest and Bi's
~Incline DB Press- 3 sets 4-8 reps
~Flat DB Press- 3 sets 4-8 reps
~Flat DB Flies- 3 sets 6-10 reps
~Standing BB curl- 2 sets 6-8 reps
~DB Curl- 2 sets 6-8 reps
~Preacher Curl- 2 sets 6-8 reps

Day 2- Legs
~Leg Press- 4 sets 4-10 reps
~Leg Extension- 3 sets 6-10 reps
~Hamstring Curl- 3 sets 6-10 reps
~Standing Calf Raise- 3 sets 8-10 reps
~Seated Calf Raise- 3 sets 8-10 reps

Day 3- Off

Day 4- Shoulders and Traps
~Seated DB Press- 3 sets 4-8 reps
~Side Lateral Raises- 3 sets 8-10 reps
~Bent Over Lateral Raises(Rear Delt)- 3 sets 8-10 reps
~DB Shoulder Shrugs- 3 sets 6-10 reps

Day 5- Back and Tri's
~Front Chins/Lat Pulldown- 3 sets 6-8 reps
~Bent Over Barbell Rows- 3 sets 4-8 reps
~Low Cable Row- 3 sets 4-8 reps
~Deadlift- 3 sets 4-6 reps
~Skull Crushers- 3 sets 6-10 reps
~Overhead DB extension- 3 sets 6-10 reps
~Tri Pushdowns- 3 sets 6-8 reps

Day 6- Off

Day 7- Off

For Abs I do- 4 sets weighed crunches and 3 sets of Leg Raises

Thats my program and it works for me...but like I said just use it as an example, and develop your own program and make changes so it works the best for you.

Good Luck and keep me posted!



Bandit

 

[Toshendin]

Thanks for that, I'll be sure to follow it..Well..Once you, or someone else tells me what Flat Flies and Flat Press's are

 

[TheBandit]

LOL Flat Presses would be the normal bench press...I do em with dumbells, forces you to balance and use stabilizer muscles.

Flat flies, grab a flat bench, and dumbells. Lay down flat, put the dumbells up like your doing bench press, then make your palms face each other. Then bring the dumbells out to the sides with your arms only slighty bent. Lower your arms until they're pretty much straight out to the sides, then return to fully extended position with palms facing

I suck as decriptions, but hopefully you got it LOL