Hello everyone, I'm 13 I weigh 140 pounds and I'm 5"9. And I'm just beginning weight training and stuff. I play football and soccer but that's not why I'm working out. Well I guess its a reason to. So until summer when I get my own bench set I'm just using dumbells and a barbell.

Monday: Jog a mile

50-100 push-ups

dumbell curls for biceps, 4 sets of 10

for my biceps/forearms I do reverse curls, YouTube - Home workout: reverse curls exercise for a great pump 4 sets in reps of 10

then for shoulders I do dumbell presses, YouTube - Home shoulder workout: dumbbell press exercise 4 sets in reps of 10

then for my traps I do vertical barbell rows for traps, YouTube - bodybuilding exercise: vertical barbell row for traps 4 sets in reps of 10





Tuesday: 100 sit-ups

then for my triceps I put the dumbell behind my back and lift it up

for legs I do 100 lunges (without weights for now) 50 on each leg in 4 sets in reps of 25

for lats I do YouTube - home workout: dumbbell rows for lats 4 sets of 25




So for now as a beginner is this all good? Thanks a bunch brothers! By the way, as for nutrition I eat good, not too many calories, protein, fruits, etc. I am doing all this in my home and I'm just looking to put on some muscle, bulk up I guess.

read the stickies.

if you want to put on muscle you are going to have to eat, eat and eat some more. Btw your routine......needs some tweaking.......

I read the stickies I just don't know what else to do. Can you guys show me some workouts or fix my routine?

search the key words full body workout, and you will find what you are looking for.

the difference between that and your workout, is that a fbw (full body workout) uses compound exercises to achieve maximum growth, or whatever you want to accomplish. A compound movement is one that uses more than one muscle group per exercise to perform it, other than isolation movements, that just target one muscle. They both have their place, although I think what you are looking for and would benefit you as a beginner would be a fbw.

I searched and didin't really find anything.

And another question should you do cardio after weights or before?

after. you can do a quick warmup, but i suggest nothing more than that.

I changed my traps for Tuesday. And it goes like this Wednesday I do Mondays routine, Thursday I do Tuesdays routine and Friday I do Monday's routine. And Saturday and Sunday are rest days.

So can anyone else comment on my routine?

Aint weight lifting at the age younger than 16 bad for u?

No its not thats a crock of sh**.

I would recomend you have a look at some peoples journals mate, find someone that is doing a full body program and then make a couple of changes depending on your equipment. Its hard to make a routine when your not sure where to start but here are some pointers.

1) Dont bother splitting up your muscles at this stage
2) Lower reps higher weight for all your exercises.
3) Make sure you have one compound (an exercise that is using multiple joints and muscle groups) for each bodypart e.g. squats for legs, bench press for chest.
4) Add in some isolation if it is really needed.

Hope this helps somewhat in you making up a good routine. There is an exericse database here ExRx (Exercise Prescription) on the Net or here Bodybuilding.com - #1 Exercises Guide - Over 300 Exercises!

and there is a workout database here

Bodybuilding.com - Find Bodybuilding Workouts!

Good luck, may the force be with you. Let us know what you come up with.

you can drink more water instead of food