tanner2007 Posted April 24, 2007 Share Posted April 24, 2007 yes please help me im 15 and 145 pounds i wanna get really strong and have a lot of def and workout every single muscle in my body like a guess a full body workout i can workout 3 to 4 times a week i have a bench and dumbells and pullup bar please help me i wanna grow up to 18 years old with a nice rock hard body but not look like as if i took steroids Link to comment Share on other sites More sharing options...
flanders77 Posted April 24, 2007 Share Posted April 24, 2007 Welcome aboard!I think first of all you should read daywalkers sticky.If you have more precise questions do not hesitate to ask them! Link to comment Share on other sites More sharing options...
VegaNick Posted April 24, 2007 Share Posted April 24, 2007 EAT EAT EAT ALOT Link to comment Share on other sites More sharing options...
tanner2007 Posted April 25, 2007 Author Share Posted April 25, 2007 yes im happy to be herewell idk guys jsut want a REALLLLLLLLY good strong muscle body heres the workout a guy gave me but idk if it really works for me and some of my main musclesMon Squats 1 Set Of 6 Reps 90 Sec Rest Stiff Leg Deadlifts 90 Sec Rest 1 Set Of 6 RepsSquats 1 Set Of 6 Reps 90 Sec Rest Stiff Leg Deadlifts 90 Sec Rest 1 Set Of 6 RepsSquats 1 Set Of 6 Reps 90 Sec Rest Stiff Leg Deadlifts 90 Sec Rest 1 Set Of 6 RepsSquats 1 Set Of 6 Reps 90 Sec Rest Barbell Rows 1 Set Of 12 Reps 60 Sec Rest Bench Press 1 Sets Of 12 Reps 60 Sec Rest Barbell Rows 1 Set Of 12 Reps 60 Sec Rest Bench Press 1 Set Of 12 Reps 60 Sec Rest Barbell Rows 1 Set Of 12 Reps 60 Sec Rest Bench Press 1 Set Of 12 Reps 60 Sec Rest Pullups1 Sets Of 15 Reps 2 Min Rest Shoulder Press 1 Set Of 15 Reps 2 Min RestPullups1 Sets Of 15 Reps 2 Min Rest Shoulder Press 1 Set Of 15 Reps 2 Min Rest Wens Barbell Rows 1 Sets Of 6 Reps 90 Sec Rest Bench Press 1 Sets Of 6 Reps 90 Sec Rest Barbell Rows 1 Sets Of 6 Reps 90 Sec Rest Bench Press 1 Sets Of 6 Reps 90 Sec Rest Barbell Rows 1 Sets Of 6 Reps 90 Sec Rest Bench Press 1 Sets Of 6 Reps 90 Sec Rest Barbell Rows 1 Sets Of 6 Reps 90 Sec RestBench Press 1 Sets Of 6 Reps 90 Sec Rest Pullups1 Sets Of 12 Reps 60 Sec Rest Shoulder Press 1 Sets Of 12 Reps 60 Sec Rest Pullups1 Sets Of 12 Reps 60 Sec Rest Shoulder Press 1 Sets Of 12 Reps 60 Sec Rest Pullups1 Sets Of 12 Reps 60 Sec Rest Shoulder Press 1 Sets Of 12 Reps 60 Sec Rest Squats 1 Sets Of 15 Reps 2 Min Rest Stiff Leg Deadlifts 1 Sets Of 15 Reps 2 Min Rest Squats 1 Sets Of 15 Reps 2 Min Rest Stiff Leg Deadlifts 1 Sets Of 15 Reps 2 Min Rest FriPullups1 Sets Of 6 Reps 90 Sec Rest Shoulder Press 1 Sets Of 6 Reps 90 Sec Rest Pullups1 Sets Of 6 Reps 90 Sec Rest Shoulder Press 1 Sets Of 6 Reps 90 Sec Rest Pullups1 Sets Of 6 Reps 90 Sec Rest Shoulder Press 1 Sets Of 6 Reps 90 Sec Rest Pullups1 Sets Of 6 Reps 90 Sec Rest Shoulder Press 1 Sets Of 6 Reps 90 Sec Rest Squats 1 Sets Of 12 Reps 60 Sec Rest Stiff Leg Deadlifts 1 Sets Of 12 Reps 60 Sec Rest Squats 1 Sets Of 12 Reps 60 Sec Rest Stiff Leg Deadlifts 1 Sets Of 12 Reps 60 Sec Rest Squats 1 Sets Of 12 Reps 60 Sec Rest Stiff Leg Deadlifts 1 Sets Of 12 Reps 60 Sec Rest Barbell Rows 1 Sets Of 15 Reps 2 Min Rest Bench Press1 Sets Of 15 Reps 2 Min Rest Barbell Rows 1 Sets Of 15 Reps 2 Min Rest Bench Press1 Sets Of 15 Reps 2 Min Rest Squats: http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html http://www.bodybuilding.com/fun/2003/barbellfullsquat.wvx Stiff Leg Deadlifts: http://www.exrx.net/WeightExercises/ErectorSpinae/BBStiffLegDeadlift.html http://www.bodybuilding.com/fun/2003/barbelldeadliftfrontofknees.wvx Bench Press: http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html http://www.bodybuilding.com/fun/2003/benchpressideview.wvx Decline Pullover: http://www.bodybuilding.com/fun/exercises.php?Name=Wide+Grip+Decline+Barbell+Pullover http://www.bodybuilding.com/fun/videos/2006/widegripdeclinebarbellpullover.wvx Bent Arm Version: http://www.exrx.net/WeightExercises/LatissimusDorsi/BBBentArmPullover.html Shoulder Press: http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html http://www.bodybuilding.com/fun/videos/2006/dumbbellshoulderpress.wvx Barbell Rows: http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html http://www.bodybuilding.com/fun/2003/bentoverbarbellrow.wvx Squats=50 PoundsStill Leg=50 Pounds Bench Press=100 PoundsBarbell Rows=50 Pounds Decline Pullover=25 PoundsShoulder Press=25 Pounds Link to comment Share on other sites More sharing options...
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