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

gerardoman

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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
 
Gerbil

Gerbil

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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
 
napalm

napalm

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

Good luck
 

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