Workout Plan help.

[canuklax]

I know you have to do different work out’s depending on what your looking to do and what your training for (like a football player isn’t going to do the same **** as a soccer player) I play football and lacrosse and am planning ( depending on if lacrosse interferes or not) on playing Rugby. So I’m looking for a workout that would help best in those sports (rugby and football should be pretty similar) but nothing to specific.

What I hope to achieve in these workouts (why I am working out) is basically to build muscle, get stronger and stay in shape.

Im only 15 so nothing to serious.

128lbs

5’3” ( roughly)

What I’m basically looking for is a 5 day workout plan and what I need help with is what to do, how many reps and set’s to do them for and when I should do them. I have heard from people that for best results you should work I muscle group a day, for example on Mondays you work chest, Tuesday arms, Wednesday back etc… Could someone tell me if that’s true and if that is the way to go.

I also have access to the stair cases in my school and plan on running them to work on my speed/agility/endurance. Any tips on what specifically to do when running the stairs.

Also, although i want to mostly build muscle is having one day set aside to definition(high reps) a good idea ( just because i also want to look sexy, :naughty:)

Help would be greatly appreciated.

Thanks

p.s. I am not going to take cretin(sp?) so don’t even say to take it

[lowrollincaddy]

Look to build strength over size. Size will come but you don't really need to do isolation exercises to start out.

Bench 2 times a week
Squat 2 times a week
and deadlift once a weak

could look like this

Monday Bench
Tuesday Squat
Wednesday off
Thursday Bench
Friday Deadlift
Saturday Squat


Aim for as many sets of 5 as you can with as much weight as possible, adding weight each set.
Look to do the major exercise and three or four complimentary exercise. On bench day, do one more hard chest exercise like incline, or flies and 2 exercise for triceps.
Train balls to the wall!

Make sure your eating enough to gain muscle. Eat clean and train hard and you will see results

[cchslaxman]

Eat right. See sticky above.

Do compound and explosive lifts. Examples- squat, deadlift, hang clean, push press, bench press, etc.

Don't do to many sets in one day. For size go low reps, 2-6. On explosive lifts such as hang cleans, don't do more than 5 reps per set.

Make sure you get your core.
3 days a week. 3 full body workouts.
A day set aside for high reps is unnecessary.
Running will not be adequate for legs.


Necessary lifts: squat, deadlift, bench press

Recommended: Hang cleans, military press, push press, BB Rows, Jump shrugs, decline/incline press, weighted pull ups/wide grip pull ups, farmer walks, BB upright rows

Extras:you may throw in a pair per day
- curls and french press (biceps/triceps)
- lateral and front DB raises (shoulders)
- wrist and forearm curls (forearms)

Don't over work certain groups. Work full body each day. ''Extras" are lastly chosen and depend on the "recommended" lifts you pick.

Core you can do:
Russian twists, v-ups, crunches, supermans, birddog, oblique crunches, prones, side prones, leg lifts

[Merc169]

I don't know how many things are wrong with your original post....too many to count.

"I don't want anything too serious"
"128 lbs" ---> wants to look sexy (you're skin and bones)
"I'm not going to take creatine" ---> I'm curious why? It's one of the best sports supplements there is and has probably the most scientific research behind it in the supplement industry.

p.s. stop listening to your friends in regards to lifting and stop reading muscle magazines. 99% of what they say is rehashed junk.

p.s.s. split training is one way of training, in my opinion for people new to lifting it is NOT the most optimal way to lift. You need to focus on strength. If you eat enough, size will come with the strength.

[Cburylax]

read the rules, you must post your current workout to receive any help.