How do i increase my weight on exercises ? Any workout suggestions/plans to do?

  1. How do i increase my weight on exercises ? Any workout suggestions/plans to do?


    Im 16 yrs old 5'4 1/2, 130 pounds work out everyday but different muscles I have my own weight bench at home with dumbells, and a barbell and an ez curl bar

    Monday I would do triceps 4 sets of 10 flat bench press with 100 pounds
    Then after I do an incline bench press 4 sets of 10 85 pounds
    After I do decline same weight and same sets

    Tuesday I would do biceps curling I start off with hammer curling 30 pounds each hand 4 sets of 10

    After I finish that I go to the easy curl bar and curl 65 4 sets of 10

    Wednesday I would just do dead lifting 4 sets of 10 85 pounds

    Thursday I'd do military presses 4 sets of 10 85 pounds how do i make my arms look bigger and how do I get stronger ?? I also run 2 miles everyday


  2. Squats, are a must. You need a Lat movement. Stop doing bench/bench/bench. There is no need for a bicep day.

    So here is what I would do with your equipment:
    Workout A
    Flat bench 4x6-10
    Flyes 4x10-12
    Military press 4x6-10
    Laterals 4x10-12
    Tricep press 3x10
    Tricep kickbacks 3x10

    Workout B
    Barbell rows 4x6-12
    One arm db row 4x10-12
    Bent over laterals 3x10-12
    Lat pull overs 3x10-12
    EZ-bar curls 3x10-12
    EZ- bar cul negatives five lower bar as slow as possible
    Concentration curls 2x6-10

    Workout c
    Squats 4x6-10
    Lunges 4x 1 minute
    Shrugs 4x6-10
    Calf raises 4x10-12
    Wrist curls 4x10-12
    Reverse wrist curls 4x10-12
    Farmers walks 4x 1 minute
    http://anabolicminds.com/forum/cycle-info/223429-abscent-minded-log.html
    Quote Originally Posted by csa2179 View Post
    Pin the kittens with the tren, then attack the judges with the kittens, uppity bastards

  3. You're a perfect candidate for starting strength. Buy it, read it, live it

    Good luck
    •   
       


  4. Quote Originally Posted by napalm View Post
    You're a perfect candidate for starting strength. Buy it, read it, live it

    Good luck
    ^^^^^^^^
    you can call me "ozzie" for short.

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