Working out...?
Question:
*Abs
*Legs
*Arms
*Cardio
*The frequency that I must perform these routines.
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I am a 13 year old boy, but I am one of the strongest guys in my grade. My level of ability: (These are my personal records, not what I usually do)
*75 push-ups
*200 sit-ups
*20 pull-ups (on a bar)
I need these excercises for wrestling & soccer.
Answers:
just like the other answer ..its best the whole body..im a wrestler and a strong back/neck is important...i would strenght train meaning working out in a way to get stronger not so much bigger or heavier..id radther be light and strong..then i would be really strong and light wrestling against what will seem to be panzees!.here is a complete workout
cardio-3-4times a week 45 min a session
ABS:-flutter kicks;crunches;situps;jackknif... crunches;legraises(do 5 sets of 25 3 days a weeks)
LEGS:-squats 10 sets of 3 reps (heavy);leg press 3 sets of 10 reps..calf press 10*25
ARMS:barbell curls-10*6(heavy),dumbell alternating curls3*15.skullkrushers 10*5(heavy)..dips 5*failure.shoulder press 10*5(heavy)
BACK: pulldowns 10*10...barbell rows...4*8
then after each set is complete do another of 20 reps for a finishing pump set.
Day 1:-abs,shoulders and chest
Day 2:-biceps and triceps
Day3:-off/rest
Day 4:-abs and back
Day 5:-legs
Day 6:abs and back
Day 7:-off/rest
which sport do u like better..b/c soccer u run a lot and that can lead to muscle canabolism which means if u workout hard for wrestling most likely you will lose some of the muscle you gained from too much cardio!..dont worry about supplements or drugs yet except maybe a protein shake ifyour alud but nothing too fancy..goodluck
what about chest, back and shoulders? wouldnt it be smarter to make your whole body stronger?
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