What is a good workout plan?

Question

I'm a 13 year old boy. I need a 7 day workout plan. Don't say that I'm too young, because my doctor said i could work out. I would like a workout plan that trains the back, shoulders, pectorals (minor and major), abdominals, obliques, biceps, triceps, forearms, thighs, and calves. I can't go to a gym. I do have a set of dumbbells, a barbell, some weights, the Perfect Push-up, and a pull-up bar. Please tell me what muscle groups to target each day, and what exercises to do, and with what amount of weights.
P.S. Please don't make it too long; no more than two hours.
Thank you!

Answer 1

The best workout plan for you is one that you'll actually do.

Head over to http://scoobysworkshop.com/schedbeginning.htm for some great advice. It's where I got my start.

Answer 2

7 days a week is too much. Muscle grows when the body is resting, not when weight lifting like most people think. Find a weight that you can only do 6 reps of. Once you get to 10 reps over time, raise the weight to where you can only complete 6 reps again.



Monday: Upper Body



Bench Press 3 X 6-10

Bent Over Row 3 X 6-10

Military Press 3 X 6-10

Barbell Shrug 3 X 6-10

Close-Grip Bench 3 X 6-10

Barbell Curl 3 X 6-10

Barbell Wrist Curl 3 X 6-10



Tuesday: Lower Body



Squats 3 X 6-10

Seated Calf Raise 3 X 6-10

Stiff Leg Deadlift 3 X 6-10

Standing Calf Raise 3 X 6-10

DB Lunges 3 X 6-10

Lying Leg Raises 3 X 10-15

Incline Crunch 3 X 10-15



Thursday: Upper Body



Incline Bench Press 3 X 6-10

Pull-Up/Lat Pulldown 3 X 6-10

DB Side Lateral 3 X 6-10

DB Shrug 3 X 6-10

Skull Crusher 3 X 6-10

DB Curl 3 X 6-10

DB Wrist Curl 3 X 6-10



Friday: Lower Body



Deadlift 3 X 6-10

Standing Calf Raise 3 X 6-10

Leg Press 3 X 6-10

Seated Calf Raise 3 X 6-10

Leg Extension 3 X 6-10

Leg Curl 3 X 6-10

Lying Leg Raises 3 X 10-15

Incline Crunch 3 X 10-15



Alternate sets of the exercises with the same number. For example, do a set of bench press, rest 60-90 seconds, do a set of bent over row, repeat.

Answer 3

Even if your doctor said you can work out.... I'm sure he wasn't suggesting 7 days a week.



How about karate. Trust me, very hard work and a very good work out!