Hey guys i'm 17 and a junior in highschool. My goal is to get bigger and have a nice body to show off. I'm 6'2, 145 right now, my goal is to get up to 165-170
Monday and Thursday
1.Hammer curls-3 sets of 5
2.Concentration Curls-3 sets of 5
3.Curls with Resistance band-20 reps
4.Punches with resistance band-30 reps on each arm
5.Tricep dips-3 sets of 20
6.Calf Raises-100 reps
7.Leg Raises-35 reps
8.Russian Crunches-35 reps
9.Crunches-250 reps
10.Push Ups-60 reps
11.Plank Position-30 seconds
Tuesday and Friday
1.Calf Raises-100 Reps
2.Wall sit-30 seconds
3.Pushups-60 reps
4.Leg Raises-35 reps
5.Russian crunches-35 reps
6.Crunches-250 reps
7.Plank Position-30 seconds
Wednesday and Saturday
1.Bench Press-5 sets of 5
2.Incline Bench Press-3 sets of 5 *I can only do this occastionally when my dad has time to spot me
3.Chest flys with resistance bands-3 sets of 10
4.Punches with resistance bands-30 reps
5.I do this exercise where you stand on the resistance band, and with your hands at your side with the handles in your hand, you then raise up and fully extend you arms out at your side. I do 3 sets of 10 of these.
6.Tricep Dips-3 sets of 20
7.Leg raises-35 reps
8.Russian crunches-35 reps
9.Crunches-250
10.Plank Position-30 seconds
11.Calf Raises-100 reps
Sunday-Off
I've been doing this for about a month now and I've seen some results. So guys what do you think, thanks for any imput guys.
Monday and Thursday
1.Hammer curls-3 sets of 5
2.Concentration Curls-3 sets of 5
3.Curls with Resistance band-20 reps
4.Punches with resistance band-30 reps on each arm
5.Tricep dips-3 sets of 20
6.Calf Raises-100 reps
7.Leg Raises-35 reps
8.Russian Crunches-35 reps
9.Crunches-250 reps
10.Push Ups-60 reps
11.Plank Position-30 seconds
Tuesday and Friday
1.Calf Raises-100 Reps
2.Wall sit-30 seconds
3.Pushups-60 reps
4.Leg Raises-35 reps
5.Russian crunches-35 reps
6.Crunches-250 reps
7.Plank Position-30 seconds
Wednesday and Saturday
1.Bench Press-5 sets of 5
2.Incline Bench Press-3 sets of 5 *I can only do this occastionally when my dad has time to spot me
3.Chest flys with resistance bands-3 sets of 10
4.Punches with resistance bands-30 reps
5.I do this exercise where you stand on the resistance band, and with your hands at your side with the handles in your hand, you then raise up and fully extend you arms out at your side. I do 3 sets of 10 of these.
6.Tricep Dips-3 sets of 20
7.Leg raises-35 reps
8.Russian crunches-35 reps
9.Crunches-250
10.Plank Position-30 seconds
11.Calf Raises-100 reps
Sunday-Off
I've been doing this for about a month now and I've seen some results. So guys what do you think, thanks for any imput guys.