tobes098 asked in HealthDiet & Fitness · 1 decade ago

I'm 16 and want to get some pecs and abs + arm muscles, how does this workout sound?

So I'm 16 and I've decided that i want to get some pecs and possible some abs + arms. I'm taking creatine monohyrdate 30 minutes before, and immediately after each set of exercises each day. If I follow this plan do you think I can gain pecs, abs + arm muscles?

Monday:

Total-Body Strength Training Workout with Ab Emphasis

Exercise Repetitions Rest Sets

Traditional Crunch* 12–15 none 1

Bent-Leg Knee Raise* 12–15 none 1

Oblique V-Up* 10 each side none 1

Bridge* 1 or 2 none 1

Back Extensions* 12–15 none 1

Squat 10–12 30 seconds 2

Bench Press 10 30 seconds 2

Pulldown 10 30 seconds 2

Military Press 10 30 seconds 2

Upright Row 10 30 seconds 2

Triceps Pushdown 10–12 30 seconds 2

Leg Extension 10–12 30 seconds 2

Biceps Curl 10 30 seconds 2

Leg Curl 10–12 30 seconds 2

Tuesday:

Light Cardiovascular Exercise Such as Walking

Wednesday + chest exercises:

Exercise Repetitions Rest Sets

Traditional Crunch* 12–15 none 1

Pulse Up* 12 none 1

Saxon Side Bend* 6-10 each side none 1

Side Bridge* 1 or 2 each side none 1

Back Extensions* 12–15 none 1

Squat 10–12 30 seconds 2

Bench Press 10 30 seconds 2

Pulldown 10 30 seconds 2

Military Press 10 30 seconds 2

Upright Row 10 30 seconds 2

Triceps Pushdown 10–12 30 seconds 2

Leg Extension 10–12 30 seconds 2

Biceps Curl 10 30 seconds 2

Leg Curl 10–12 30 seconds 2

Thursday (Optional):

30 min Walking

(Try for 30–45 Minutes at a Brisk Pace)

Friday:

Exercise Repetitions Rest Sets

Squat 10–12 30 seconds 2

Bench Press 10 30 seconds 2

Pulldown 10 30 seconds 2

Traveling Lunge 10–12 each leg 30 seconds 2

Military Press 10 30 seconds 2

Upright Row 10 30 seconds 2

Step-Up 10–12 each leg 30 seconds 2

Triceps Pushdown 10–12 30 seconds 2

Leg Extension 10–12 30 seconds 2

Biceps Curl 10 30 seconds 2

Leg Curl

10–12 30 seconds 2

Saturday :

30 min walk + chest workout

Exercise Repetitions Rest Sets

Traditional Crunch 12–15 None 1

Bent-Leg Knee Raise 12 None 1

Oblique V-Up 6–10 each side None 1

Bridge 1–2 None 1

Back Extension 12–15 None 1

For arm + chest exercises:

Wednesday:

Incline bench press / 3 sets / 10 reps

Decline bench press / 3 sets / 10 reps

T press-ups / 3 sets / 6 on each side

Then I repeat this on a saturday

Do you think if I follow this routine thoroughly for say 6 weeks I will get to see results? I am also definitely following a protein based healthy diet withlots of fruit and vegetables and I am also taking breaks between sets as well.

Thanks for your help.

8 Answers

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  • 1 decade ago
    Best answer

    Honestly , NO the most important thing about workouts is Nutrition, you need to drink plenty of water, this inhances matabolism. Also if possible do more reps, you want it for looks i am assuming so do more reps but less weight.

    Source(s): Trust Me i aint no chump
  • 1 decade ago

    I've built up my pecs and abs over the last three months by eating tonnes of chicken and rice and doing chest based exercises similar to what you're looking to do. Food is the main thing remember, you won't grow anything if there's no fuel to grow with. Good luck in your endeavours.

  • Paul M
    Lv 4
    1 decade ago

    I think you've just listed every exercise you can think of...am I right?

    Drop all of that rubbish and just do this 3 times a week.

    http://stronglifts.com/stronglifts-5x5-beginner-st...

    Creatine wont be worth jack sh!t to you unless you have your diet nailed down. Read up on bulking diets first before you even think about throwing in creatine.

  • 1 decade ago

    That's alot of work for a 16 year old

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  • Anonymous
    1 decade ago

    That's the dumbest workout routine I ever heard.

    You need more workout for your brain first.

  • 1 decade ago

    Sounds good to me. I am no expert but I believe that your choice of lots of exercise and a good diet is the right choice.

  • eli
    Lv 6
    1 decade ago

    wow

    all i can say is if you dont already exersice loads your best to build up gradually or you may hurt yourself!

    the diet seems good but i would say build up to this workout if your not used to doing so much

  • 1 decade ago

    thats good

    make sure u keep up the determination to do it

    and soon u should get those pecs and abs

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