Workout plan for 15 yr old guy.?

Question

I need a specific workout. I am working on my arms, abs and pectorials. I need a number of sets and reps. I would also like to know what foods i should eat to increase muscle. Answers appreciated. Please remember i would like a specific number of reps and sets thanks!

Info about me:

15 yrs old

i ride 12km a weekday, 60km a week.

i have my own small dumbell set.

Answer 1

To start, the best muscle building rep range is between 8-12. This typically means chosing a weight that you can lift for 12 reps, and by the 3rd set, you could probably only manage 8 reps due to muscular fatigue. Due to the shoulders (or 'deltoids') being a secondary muscle in many chest exercises, I recommend throwing in some exercises for them too. This will give you a more balanced physique, and also prevent injury by ensuring that the stabilizing muscles are strong.I have split your training into 3 training days, monday, wednesday and friday. If you exceed the amount of ab training, you will probably enter a state of overtraining, and will also have less strength elsewhere due to your core being sore.

Monday; Chest and Abs

Flat Dumbbell Chest Press - 3 sets 12 (for guides to how to do these exercises, google their names, and i'm sure a website with animations will appear)

Incline Press Ups - 3 sets slow 12

Flat Dumbbell Flyes - 3 sets 12

Ballistic Press Ups - 1 sets of however many you can manage

Alternating crunches - 3 sets 20

Press up to T - 3 sets 12

Wednesday; Shoulders

Dumbbell Shoulder Press - 3 sets 12

Dumbbell Lateral Raises - 3 sets 12

Bent over lateral raises - 3 sets 12

With the shoulder exercises, try not to use momentum, and focus on the muscle contraction.

Friday; Arms and Abs

Close grip press ups - 3 sets 12

Tricep Dips (use something like achair) - 3 set 12

Skullcrushers - 3 sets 12

Dumbbell Bicep Curls - 3 sets 12

Alternating Dumbbell Hammer Curls - 3 sets 12

Double crunches  3 sets 15

Oblique planks 3 sets 1 minute each side.

As for the diet, calculate your RMR and add your calories burned per day by exercise to this. You'll find websites that allow you to calculate RMR, and also ones that estimate calories burned during cardiovascular exercise. Then, to build muscle, add 500cal to this with the goal of adding 1-2 lbs of muscle per week.

Split your caloric intake into 5-6 meals per day, eating every 2.5-3 hours. Make sure that each meal has each of the macronutrients in them in the correct amount. Say, a ratio of 30 % protein, 50% carbs, 20% healthy fats. Get your carbs from wholemeal varieties, and porridge is definately the king of all cereals. Add honey to make it more palatable. Proteins are best consumed from lean sources like chicken and white fish, but salmon also provides healthy fats and lean red meats provide lots of zinc, which is essential for the immune system and the production of testosterone.

Remember that a good body is 70% nutrition, 20% training and 10% rest.