My 13 Yr Old Brother's Plan

**ravadongon** · 08-21-2005, 08:41 AM

He's just starting off, is ~5" @ ~50-55kg (pretty high bf%) and his goal is basically to lose fat and gain a bit of muscle.

Equipment Available

Since he isn't allowed in the school gym yet (you have to be 15) he has to train at home where all we have is:

- Multigym (High Cable, Low Cable, Pressing, Leg Extension, Butterfly Machine)
- 20kg Dumbell Set
- Swiss Ball
- Cardio Equipment

Training

MON - Cardio

15 mins bike/rowing/jogging

TUE - Upper Day

Chest (DB Bench on Swiss Ball/Machine Press/Push Ups) - 3 x 6-12
Shoulders (DB Shoulder Press/Lateral Raises/Arnold Press) - 3 x 6-12
Lats (Lat Pulldown/DB Rows/Cable Rows) - 3 x 6-12
Triceps (OH Extensions/Cable Pushdowns/Bench Dips) - 1 x 6-12
Biceps (DB Curls/Cable Curls) - 1 x 6-12

WED - Cardio

15 mins bike/rowing/jogging

THU - Midsection Day

Abs (Weighted Swiss Ball Crunches/Weighted Leg Raises/Weighted Crunches) - 3 x 10-20
Obliques (Side Bends/Weighted Twisted Crunches/Weighted Russian Twists) - 2 x 10-20

FRI - Cardio

15 mins bike/rowing/jogging

SAT - Lower Day

Quads (DB Lunges/DB Squats/DB Step Ups) - 3 x 6-15
Hamstring (Leg Curl/DB SLDL) - 3 x 6-15
Calves (DB Calf Raises/DB Single Legged Calf Raises) - 3 x 10-25

SUN - Rest

Nurtition

There's no way he's going to have a structured diet, but I just told him to eat healthy which he is doing, and avoid crap food

If anyone has any input on the routine or suggestions, please post

Cheers.

GameDayDog · 08-21-2005, 08:59 AM

I thynk he can see a lotta results with just a multi-gym & dumbbells...

However, I'd drop the ab day and just go with a traditional split -

Back/Biceps... Chest/Triceps... Legs..

The exercyses could use some improvement... lyke I don't thynk he needs to do arnold presses... & I don't thynk he needs to do DB presses on a swiss ball.. and I don't thynk he needs to do pushups if you're gonna have him working with weights... Stick to basic compound type movements...

I also can't agree too much with the 15 minutes of cardio every other day...

He's 13 ... ryght??? Focus on him lyfting weights and then tell his a$$ to get outsyde... throw a football, make him run routes... give him a basketball... let him ryde his bike and bunnyhop curbs... Going outsyde will do tons more for him than 15 minutes of cardio each day...

Give him whey pre & post workout... and show him how to fix a good post workout meal... If you emphasize the importance of eating properly now and explain thyngs to him... you'll possibly create nutritional guidelines & well as exercyse fundamentals & gym etiquette that'll styck with him for the rest of his life...

Just tell him to remember me when he wins the "O" ... they raising the prize money... I want a platinum walker with 2 12" subs & little spinners... Also, the latest version of Madden every year tyl I die... Thx!

Peace..~G

Ghosting · 08-21-2005, 09:10 AM

I got some input, beat him up now. :bigthumbu It will be harder when he gets bigger.

**ravadongon** · 08-21-2005, 09:44 AM

I would have him do basic compound movements but unfortunately he can't go to the school gym and at home we don't have a barbell, bench, rack etc. only the equipment I stated in my first post.

He does sport training twice a week and a match once a week in addition to what I said and I'm guessing he plays stuff like soccer and footy at lunch.

I'm not sure I'll give him whey... I'm too selfish LOL

LOL I can't seem him becoming a pro bodybuilder, he said he just wants to put on a bit of muscle, nothing like Ronnie Coleman

GameDayDog · 08-21-2005, 01:50 PM

Compound movements... Exercyses involving 2 or more bodyparts...

If you have pressing movements on your multi gym... I would say that's fine..

When he maxes out the multi-gym... he can switch to dumbbell presses... but if ya gonna get him started... may as well get him started ryght... I'm thynkin'...

Back/Biceps

1. Lat Pulldowns to Chest
2. Seated Cable Row
3. Bent Over DB Row
4. Cable Bicep Curls
5. DB Hammer Curls
6. DB Side Laterals

Chest/Triceps
1. Incline DB Presses
2. Flat DB Presses
3. DB Pullovers
4. DB Flies
5. Tricep Pushdowns
6. Bodyweight Bench Dips

Legz .. The leg routine is fyne.. just single leg DB calf raises tho...

I see the rep range changes... just stick to 3 sets of 10 ... If he gets that, then raise the weight... next workout... The only thyng I wouldn't apply 3 sets of 10 to are the calves.. Also, he needs to do forearm work.. so add some DB Forearm curls to the end of his leg day.. and you should have a routine with 3 days a week, all the muscle groups... & 6 exercyses a day... long enough that he'll know he worked somethyng & will see results.. whyle short enough for him not to get bored with lyfting...

Also, if he's running around playing soccer & such... that's perfect.. the 15 minutes of cardio definitely won't be necessary he stays active...

Peace..~G

Apootheosis · 08-21-2005, 03:39 PM

heres a plan- "try being a little more humorous or helpful??" ~GDD

Apootheosis · 08-21-2005, 10:03 PM

omg lyke, thats sucha good plan i bet your lyttle brother's gonna lyke working out with you. y.

**Peaked_18** · 08-21-2005, 10:06 PM

Cool ravi, hope this goes well for your brother.

GameDayDog · 08-22-2005, 12:32 AM

Quote:

Originally Posted by Apootheosis

omg lyke, thats sucha good plan i bet your lyttle brother's gonna lyke working out with you. y.

Hahaha.. Imitation is the best form of flattery... Thx!!!

...

BTW - Much better post!! I actually laughed..

Peace..~G

Apootheosis · 08-22-2005, 02:10 AM

*does robot dance

08-21-2005, 08:41 AM	#1
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	My 13 Yr Old Brother's Plan He's just starting off, is ~5" @ ~50-55kg (pretty high bf%) and his goal is basically to lose fat and gain a bit of muscle. Equipment Available Since he isn't allowed in the school gym yet (you have to be 15) he has to train at home where all we have is: - Multigym (High Cable, Low Cable, Pressing, Leg Extension, Butterfly Machine) - 20kg Dumbell Set - Swiss Ball - Cardio Equipment Training MON - Cardio 15 mins bike/rowing/jogging TUE - Upper Day Chest (DB Bench on Swiss Ball/Machine Press/Push Ups) - 3 x 6-12 Shoulders (DB Shoulder Press/Lateral Raises/Arnold Press) - 3 x 6-12 Lats (Lat Pulldown/DB Rows/Cable Rows) - 3 x 6-12 Triceps (OH Extensions/Cable Pushdowns/Bench Dips) - 1 x 6-12 Biceps (DB Curls/Cable Curls) - 1 x 6-12 WED - Cardio 15 mins bike/rowing/jogging THU - Midsection Day Abs (Weighted Swiss Ball Crunches/Weighted Leg Raises/Weighted Crunches) - 3 x 10-20 Obliques (Side Bends/Weighted Twisted Crunches/Weighted Russian Twists) - 2 x 10-20 FRI - Cardio 15 mins bike/rowing/jogging SAT - Lower Day Quads (DB Lunges/DB Squats/DB Step Ups) - 3 x 6-15 Hamstring (Leg Curl/DB SLDL) - 3 x 6-15 Calves (DB Calf Raises/DB Single Legged Calf Raises) - 3 x 10-25 SUN - Rest Nurtition There's no way he's going to have a structured diet, but I just told him to eat healthy which he is doing, and avoid crap food If anyone has any input on the routine or suggestions, please post Cheers. __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

08-21-2005, 08:59 AM	#2
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	A Lot Of Results... I thynk he can see a lotta results with just a multi-gym & dumbbells... However, I'd drop the ab day and just go with a traditional split - Back/Biceps... Chest/Triceps... Legs.. The exercyses could use some improvement... lyke I don't thynk he needs to do arnold presses... & I don't thynk he needs to do DB presses on a swiss ball.. and I don't thynk he needs to do pushups if you're gonna have him working with weights... Stick to basic compound type movements... I also can't agree too much with the 15 minutes of cardio every other day... He's 13 ... ryght??? Focus on him lyfting weights and then tell his a$$ to get outsyde... throw a football, make him run routes... give him a basketball... let him ryde his bike and bunnyhop curbs... Going outsyde will do tons more for him than 15 minutes of cardio each day... Give him whey pre & post workout... and show him how to fix a good post workout meal... If you emphasize the importance of eating properly now and explain thyngs to him... you'll possibly create nutritional guidelines & well as exercyse fundamentals & gym etiquette that'll styck with him for the rest of his life... Just tell him to remember me when he wins the "O" ... they raising the prize money... I want a platinum walker with 2 12" subs & little spinners... Also, the latest version of Madden every year tyl I die... Thx! Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-21-2005, 09:10 AM	#3
Ghosting IronMass Donator Join Date: Jun 2005 Posts: 1,801 Recipes: 0 Rep Power: 22	I got some input, beat him up now. :bigthumbu It will be harder when he gets bigger. __________________ Robcardu is the Jesus of the 90s.

08-21-2005, 09:44 AM	#4
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	I would have him do basic compound movements but unfortunately he can't go to the school gym and at home we don't have a barbell, bench, rack etc. only the equipment I stated in my first post. He does sport training twice a week and a match once a week in addition to what I said and I'm guessing he plays stuff like soccer and footy at lunch. I'm not sure I'll give him whey... I'm too selfish LOL LOL I can't seem him becoming a pro bodybuilder, he said he just wants to put on a bit of muscle, nothing like Ronnie Coleman __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

08-21-2005, 01:50 PM	#5
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Compound movements... Exercyses involving 2 or more bodyparts... If you have pressing movements on your multi gym... I would say that's fine.. When he maxes out the multi-gym... he can switch to dumbbell presses... but if ya gonna get him started... may as well get him started ryght... I'm thynkin'... Back/Biceps 1. Lat Pulldowns to Chest 2. Seated Cable Row 3. Bent Over DB Row 4. Cable Bicep Curls 5. DB Hammer Curls 6. DB Side Laterals Chest/Triceps 1. Incline DB Presses 2. Flat DB Presses 3. DB Pullovers 4. DB Flies 5. Tricep Pushdowns 6. Bodyweight Bench Dips Legz .. The leg routine is fyne.. just single leg DB calf raises tho... I see the rep range changes... just stick to 3 sets of 10 ... If he gets that, then raise the weight... next workout... The only thyng I wouldn't apply 3 sets of 10 to are the calves.. Also, he needs to do forearm work.. so add some DB Forearm curls to the end of his leg day.. and you should have a routine with 3 days a week, all the muscle groups... & 6 exercyses a day... long enough that he'll know he worked somethyng & will see results.. whyle short enough for him not to get bored with lyfting... Also, if he's running around playing soccer & such... that's perfect.. the 15 minutes of cardio definitely won't be necessary he stays active... Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-21-2005, 03:39 PM	#6
Apootheosis Pro Stature Join Date: May 2005 Posts: 625 Recipes: 0 Rep Power: 10	heres a plan- "try being a little more humorous or helpful??" ~GDD Last edited by GameDayDog : 08-21-2005 at 04:00 PM.

08-21-2005, 10:03 PM	#7
Apootheosis Pro Stature Join Date: May 2005 Posts: 625 Recipes: 0 Rep Power: 10	omg lyke, thats sucha good plan i bet your lyttle brother's gonna lyke working out with you. y.

08-21-2005, 10:06 PM	#8
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Cool ravi, hope this goes well for your brother.

08-22-2005, 02:10 AM	#10
Apootheosis Pro Stature Join Date: May 2005 Posts: 625 Recipes: 0 Rep Power: 10	*does robot dance

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