damn ur only 16?! nice!
my sons almost 14 and just starting out with lifting last week with me.
do u rem how u started at his age? i have him just getting comfortable with the gym for now and doing some cardio while i teach him some basics.
Thanks man. I started getting really serious at about 14. I had a 4 day split that I used back then, and it is still pretty much what I use now. I start each workout with a compound lift.
On the compound lifts I do a four different sets and reps 3-3, 5-5, 5-5/4/3/2/1, 3-10/8/6. I go in that order week by week, and when you get to week 5 you start over and try to beat what you did last time. It is very important to keep a log, so you can remember what weight you did the last time, and it is also cool to look back on a few years later. on auxiliary lifts I usually use 3-8, just depends on what it is
Hear is an example.
Day 1: dead lift day with back and biceps
Dead lift 3-3
Then 3 back exercises such as
Kroc rows (my favorite)
Barbell rows
Pull ups
Tbar rows etc
Then 2-3 bicep exercises
My favorites are barbell curl, hammer,
And concentration
Day 2: clean and jerk with shoulders and traps
Clean and jerk 3-3
3 shoulder exercises
Like barbell shoulder press, dumbbell
Press, laterals, plate raises, etc
3 trap exercises
Like barbell shrugs, dumbbell shrugs,
High pulls, overhead shrugs
Day 3: off
Day 4: flat bench with chest and tris
Flat bench 3-3
3 chest exercises
Such as incline press, decline press,
Weighted dips, flys, cable crossovers
3 tricep exercises
Close grip bench, skull crushers, rope
Pull downs, kickbacks, ect
Day 5: squat with legs
Squat 3-3
Then things like extensions, curls, lunges,
Leg press, ect
Then calves: block calf raises, donkey
Calf raise, calf raise on leg press, etc.
I do 3 diff. Angles for calves, facing
Straight, out, in.
Day 6: off
Day 7: repeat, or off if needed
I do random cardio on somedays, but I get most of it from baseball practice. You can also work abs dirrectly on one of those days as well if you want. Good luck, and remember form always comes first.