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<blockquote data-quote="ZachM" data-source="post: 1682870" data-attributes="member: 116737">Hey guys i&#039;m 17 and a junior in highschool. My goal is to get bigger and have a nice body to show off. I&#039;m 6&#039;2, 145 right now, my goal is to get up to 165-170Monday and Thursday1.Hammer curls-3 sets of 52.Concentration Curls-3 sets of 53.Curls with Resistance band-20 reps4.Punches with resistance band-30 reps on each arm5.Tricep dips-3 sets of 206.Calf Raises-100 reps7.Leg Raises-35 reps8.Russian Crunches-35 reps9.Crunches-250 reps10.Push Ups-60 reps11.Plank Position-30 secondsTuesday and Friday1.Calf Raises-100 Reps2.Wall sit-30 seconds3.Pushups-60 reps4.Leg Raises-35 reps5.Russian crunches-35 reps6.Crunches-250 reps7.Plank Position-30 secondsWednesday and Saturday1.Bench Press-5 sets of 52.Incline Bench Press-3 sets of 5 *I can only do this occastionally when my dad has time to spot me3.Chest flys with resistance bands-3 sets of 104.Punches with resistance bands-30 reps5.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 207.Leg raises-35 reps8.Russian crunches-35 reps9.Crunches-25010.Plank Position-30 seconds11.Calf Raises-100 repsSunday-OffI&#039;ve been doing this for about a month now and I&#039;ve seen some results. So guys what do you think, thanks for any imput guys.Over the summer, i&#039;m gonna put some cardio in since it will be warmer and i&#039;ll have more time*I don&#039;t have access to a gym, I only had a bench, dumbells, and resistance bands.</blockquote>

[QUOTE="ZachM, post: 1682870, member: 116737"] 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. Over the summer, i'm gonna put some cardio in since it will be warmer and i'll have more time *I don't have access to a gym, I only had a bench, dumbells, and resistance bands. [/QUOTE]

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