coralemoine18
New member
So I recently started going to the gym and all I have to say is I'm really enjoying it but I'm not sure what kind of of workouts routine I should be doing. I was told full body so I started doing that so I looked at some full-bodied training routines and I put this together. I do this 3-4 times a week I'm in Highschool 10th grade I play soccer so I want stronger legs and calves. Im weighting in at 111lbs, 5ft 8in Id like to get a lot heavier with muscle . Back to the point..... I was told I should do 4 reps a set for the first 3 weeks then go to 6-8 for the next 3 weeks then 10-12 for the last 3 weeks then back down to 4 and increase the weight and repeat the process for optimal muscle growth.
Workout A
Squats = 3x4
Flat bench = 3x4
Pull ups = 3x Failure
Dips = 3x Failure
Barbell Biceps Curls = 3x4
Triceps extensions = 3x4
Calf Raises = 3x4
Legg Press = 3x4
Hammer Curl = 3x4
Cross Body Dumbell curl = 3x4
Workout B
Squats = 3x4
Incline Bench Press Dumbells = 3x4
Deadlifts = 3x4
Dips = 3x failure
Rows = 3x4
Easycurl bar bicep curls = 3x4
Close grip bench = 3x4
Calf Raises = 3x4
Leg press 3x4
hammer curl = 3x4
Cross body Dumbell curls = 3x4
Body Press = 3x4 (I don't really know what this is called but you lay your body on this ramp thing and press up and down with your legs and use your body weight)
Any tips and tricks would be appreciated like Pre workout stuff, Protein powders, supplements, Diet plans etc Thanks in advance!
Workout A
Squats = 3x4
Flat bench = 3x4
Pull ups = 3x Failure
Dips = 3x Failure
Barbell Biceps Curls = 3x4
Triceps extensions = 3x4
Calf Raises = 3x4
Legg Press = 3x4
Hammer Curl = 3x4
Cross Body Dumbell curl = 3x4
Workout B
Squats = 3x4
Incline Bench Press Dumbells = 3x4
Deadlifts = 3x4
Dips = 3x failure
Rows = 3x4
Easycurl bar bicep curls = 3x4
Close grip bench = 3x4
Calf Raises = 3x4
Leg press 3x4
hammer curl = 3x4
Cross body Dumbell curls = 3x4
Body Press = 3x4 (I don't really know what this is called but you lay your body on this ramp thing and press up and down with your legs and use your body weight)
Any tips and tricks would be appreciated like Pre workout stuff, Protein powders, supplements, Diet plans etc Thanks in advance!