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abdcc · #1 (**permalink**) 01-07-2008, 04:03 PM

Hi, i wondered if anyone could made me a weight training program cuz i think im too skinny. I wanna work on my arms and upper body. And if any of you has a program that they bought it would be nice if you could send it to me.

Oh and by the way i never did any weight training before, im 16 years old, 5'6 and i am 132 lbs.

redsoxfan15 · #2 (**permalink**) 01-07-2008, 04:08 PM

Quote:

Originally Posted by abdcc

Hi, i wondered if anyone could made me a weight training program cuz i think im too skinny. I wanna work on my arms and upper body. And if any of you has a program that they bought it would be nice if you could send it to me.

Oh and by the way i never did any weight training before, im 16 years old, 5'6 and i am 132 lbs.

do you have a spotter, and do you train for sports enhancement. and are you interested in strength or muscle.

abdcc · #3 (**permalink**) 01-07-2008, 04:17 PM

i train more for both muscles and strenght but more for muscles cuz i think im too skinny right now. And its not really for sport enhancement even though it would help in basketaball. I just dont want to be slower or jump lower because of that. So im doing it for my personnal satisfaction. I want to have built arm without having to flex to show my muscles.

abdcc · #4 (**permalink**) 01-07-2008, 05:00 PM

It would be nice if anyone could response as quick as possible because i want to start as soon as possible

kushal · #5 (**permalink**) 01-07-2008, 05:54 PM

i guess get the heaviest dumbels u can lift like under 12kg each hand and do them 20 times, slowly but like move ur arm up n down slow. then have a 20 second break, then do 16 then break, then do 12 then break then 8. then stop. i guess after a while do it again if u want bad.

but this is what i have learnt, the musclier ur upper body the less u can jump.

telfair88 · #6 (**permalink**) 01-07-2008, 06:00 PM

you dont need a program just do the basic lifts and remember that free weights are better at building muscle than machines. I do chest triceps and shoulders in one workout and biceps and back on the other.

here are some of the things I do in my workouts

bench press
incline bench press
dumbell press
incline dumbell press
dumbell flys

Triceps
skull crushers (with ez curl bar)
cable rope extensions
dips
overhead extensions with dumbell

shoulders
dumbell presses (sitting up)
lateral raises with dumbells or on machine
lateral raises (machine)

Biceps
curls with olympic bar
alternating curls with dumbells
preacher curls with ez curl bar

Back
pulls downs
cable rows
bent over barbell rows

I do 8-10 reps 3 sets each for all upper body stuff each body part 2x a week

I dont think you need a program, but there are always a lot of programs in muscle and fitness magazines and I use them sometimes to mix up my work outs so my body does not get used to me doing the same old stuff.

I frogot to ask if you have a gym membership or not, but you should belong to one if you are serious about your fitness.

abdcc · #7 (**permalink**) 01-07-2008, 07:42 PM

Unfortunately i dont alwaays have an access to the gyme but i got some weights at home

King · #8 (**permalink**) 01-07-2008, 07:46 PM

Eat a lot of food, like pasta and meat, especially right after your workout, train heavy and controlled on some days and the other do 50% RM and train lift fast and hard, you can only do certain things at home..

KB1992 · #9 (**permalink**) 01-07-2008, 08:01 PM

Quote:

Originally Posted by abdcc

Unfortunately i dont alwaays have an access to the gyme but i got some weights at home

it's really hard to workout without access to weightrooms. you should try to get access to one (ex. ymca card)

telfair88 · #10 (**permalink**) 01-07-2008, 08:06 PM

if you are going to workout at home you must also have a bench and an olympic bar in addition to your dumbells. If you dont have all those things you wont get far.