Weekly Programme

iCrazzy

Hello guys,
To start off I will just give some info about myself
Age:16
Height: Roughly 5ft 4
Weight:72Kg
Bodyfat:15%

I recently joined the gym and I wanted to create a schedule which I would hope to follow for 3 months at least, if it all goes well.

I have attached my weekly programme followed by 3 text files outlining the excercises I do for each of the workouts.
For all the dumbbell and Barbell, including using the machines, I keep my sets to 3, and my reps 10 for each excercise.

I would like if someone could take a look into it and see if there should be any adjustments or should I move something to another day.

Thanks
(P.S. if you need to ask any questions let me know)

One more thing I would like to add is that I am getting always complaints of how I am reducing my growth and having a damage to my bones etc.
Because I am training 6 days a week, but I have given a fair time amount to cardio and weigths throughout the week so should not affect ??

runawaybishop

You aren't reducing your growth or damaging your bones, pretty much the opposite. What are you goals with regards to the weights, just get stronger? Something like starting strength or stronglifts is a good foundation and is very easy to follow.

Have you a handle on your diet yet, its going to be the driving factor.

cindy11

It is 80 percent Nutrition and workout only 20 Percent.. You would't see any amazing result until you will really focus on sorting out your diet, nutritional programme.