I’m 16 and looking to get much stronger. I’m 170 pounds, 5′8 with around 18-20% bodyfat. I’ve got about 3 months to make significent progress before I lose my access to the gym. Here’s my workout:

Monday:
Squat 3×8
Bench Press 5×5
Incline Press 5×8
7-Minute Abs

Wednesday:
Pull-ups 3xF(chinups every 3rd week)
Deadlift 5xF
Barbell Rows 3×8
Hang Clean 5xF
7-Minute Abs

Friday:
Bench Press 5×5
Push Press 3×5
Squats 3×5
7-Minute Abs

7-minute abs is just something my coach came up with, I’m adding it in because during the spring I’m going to be doing it every day so might as well get good at it.

Here are my working lifts as of two days ago:

Flat Bench- 165×4
Incline Bench- 115×8
Squats-135×6
Deadlifts-185×3
Hang cleans- 115x 3
Pullups- 8
Chinups-14
Push Press and BB rows- to be determined

My first workout is next monday, I’ll update it then. Feel free to critique it, nothing is set in stone.

Filed under: Fitness

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