gym at 13

recessedchin

recessedchin

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can yall give me tips/routine for the gym
im aiming to go 3 times a week
 
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Hell nah gym at 13 is hella retarded
 
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morning nigger
 
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  • JFL
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  1. Monday: Upper Body
  2. Tuesday: off
  3. Wednesday : Lower Body
  4. Thursday: off
  5. Friday: Upper Body
  6. Saturday: off
  7. Sunday: off

    IF YOU'RE LOOKING FOR MORE UPPER BODY DEVELOPMENT

    Your rep range should be 6 - 10 ish failing in that range
    This split will allow u to have alot of rest so train very hard
    All exercises have 2 sets to failure
Upper day
1. Wide grip lat pulldown
2. Chest supported rows
3. Dumbbell incline press / Smith incline press
4. Machine Chest press / Bench press / Dumbbell press
5. Tricep extensions / Overhead extensions / Skull crushers
6. Bicep curls / Preacher curls / bayesian curl
7. Lateral Raises / Cable latearl Raises

Lower day
1. Any quad variant eg : Hack squat / leg press
2. RDL
3. Leg extension
4. Hamstring curls
5. calve raises ( i dont train calves JFL )


Have a good diet with nutrient dense foods and whole foods. Make sure u hit ur protein goals too and take recovery srsly. 8 + hrs sleep
 
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  1. Monday: Upper Body
  2. Tuesday: off
  3. Wednesday : Lower Body
  4. Thursday: off
  5. Friday: Upper Body
  6. Saturday: off
  7. Sunday: off

    IF YOU'RE LOOKING FOR MORE UPPER BODY DEVELOPMENT

    Your rep range should be 6 - 10 ish failing in that range
    This split will allow u to have alot of rest so train very hard
    All exercises have 2 sets to failure
Upper day
1. Wide grip lat pulldown
2. Chest supported rows
3. Dumbbell incline press / Smith incline press
4. Machine Chest press / Bench press / Dumbbell press
5. Tricep extensions / Overhead extensions / Skull crushers
6. Bicep curls / Preacher curls / bayesian curl
7. Lateral Raises / Cable latearl Raises

Lower day
1. Any quad variant eg : Hack squat / leg press
2. RDL
3. Leg extension
4. Hamstring curls
5. calve raises ( i dont train calves JFL )


Have a good diet with nutrient dense foods and whole foods. Make sure u hit ur protein goals too and take recovery srsly. 8 + hrs sleep
bet thanks
 
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Gym at 13 wont do shit as you grow you”ll just lose the muscles againπŸ’”
well then what age should i wait for
and what sport should i do instead of going to the gym
 
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can yall give me tips/routine for the gym
im aiming to go 3 times a week
Don’t go to the gym at
That age just do cardio or calisthenics
 
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is running good cardio?
It will just lower your test and body fat, if you want to increase muscles calisthenics is good, and do some other routine in the gym like for example the one listed by Sujumh
 

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