Will this workout plan work?

Question

BICEPS-----
3 sets of 20 pushups

25 dumbell curls

25 hammer curls

FOREARMS----
25 dumbell wrist curls (Hold the dumbell in your hand with the palm side up. Slowly raise and lower using just your wrist.)

25 dumbell wrist ext (Hold the dumbell in your hand with the palm side down. Slowly raise and lower using just your wrist.)

25 shoulder rotations (With a dumbell and your arm straight down, rotate your shoulder in a circular motion.)

ABDOMINALS----
50 crunches

20 twisting crunches

25 leg lifts

50 more crunches (legs straight)

I'm 14 years old and about 110 and kinda skinny will this work?

Answer 1

Reps are a little high, especially if you are trying to gain lean muscle. Also, where are the lower-body exercises? I see a lot of upper body work and ab work going on here, but nothing for your wheels. You'll end up out of balance ... thick on the top and skinny in the legs.

You're also missing back exercises. If you just do chest work, you'll get hunched and your posture will suffer.

I sounds like you have access to dumbbells, so let me take a shot at revising your workout a bit and see if we can get you better results. I've provided links to videos of the exercises.

Do the workout in this order, three times a week. When there is more than one exercise listed per body part, rotate that exercise in every other workout. Limit junk food, drink lots of water and make sure you are getting at least 110 grams of protein a day ... 150 grams would probably be better. Aim to eat six times a day, versus three meals.

Unless otherwise indicated, perform all exercises with a weight that causes you to fail at between 6-12 reps and do three sets for each body part/exercise. Keep a log of your reps and weight and always try to beat your last workout by an additional pound or another rep.

Shoulders/Traps:
- Standing dumbell military presses (link shows this being performed with a barbell, use dumbells instead): http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html
- Dumbell shoulder raises to the side and front: http://www.exrx.net/WeightExercises/DeltoidAnterior/DBFrontRaise.html and http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html
- Dumbell shrugs: http://www.exrx.net/WeightExercises/TrapeziusUpper/DBShrug.html

Chest:
- Push-ups

Back:
- Pull-ups/chin-ups (as many as you can do to failure, three sets -- vary your grip between narrow, wide and reverse.): http://www.exrx.net/WeightExercises/LatissimusDorsi/AsChinup.html

Biceps:
- Dumbbell Curls: http://www.exrx.net/WeightExercises/Biceps/DBCurl.html
- Dumbbell Hammer Curls -- This exercise will work your forearms as well as your biceps: http://www.exrx.net/WeightExercises/Brachioradialis/DBHammerCurl.html

Triceps
- Overhead standing dumbbell tricep press: http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html

Legs
- Walking dumbbell lunges: http://www.exrx.net/WeightExercises/Quadriceps/DBWalkingLunge.html
- Dumbbell deadlifts: http://www.exrx.net/WeightExercises/Hamstrings/DBStraightLegDeadlift.html
- Dumbell squats: http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html

Calfs
- Dumbbell calf lifts on a 2x4 or on the stairs: http://www.exrx.net/WeightExercises/Gastrocnemius/DBSingleLegCalfRaise.html

Abs (reps look good on your abs)
- Crunches
- Twisting crunches
- Leg lifts (hanging from pull-up bar)

I've added a link to a list of other exercises you can check out in the sources area.

Best of luck!

Answer 2

Are you just interested in doin your biceps and forearms and abs??...no triceps, well the pushups will help there, but try dips, you can search it online, what about legs, glutes, back, chest....you need to consider these too since you should have a good frame all over.
I suggest you do 3 sets of 12-15 reps of each exercise for better results instead of doing one straight set of 25.
and make sure the weight you use is challenging enough. You should feel the strain in your muscle by the 10th rep, but you should still be able to complete the reps, if not then lower the weight.
For a good challenge do super sets, its where you do two exercises in one set then take a 15-30 second break and do another set of each exercise.
Be sure to skip a day inbetween to give your muscles time to heal, VERY IMPORTANT!!!!!....
Good for you, i'm glad to see that you are taking on a good life style that benefits your body..good luck

Answer 3

devour many healthful foods for the duration of the day, like five-eight large snacks alternatively of three heavy foods and exercise no less than four-five instances per week to reap weight and muscle. Don't paintings too rough on aerobic/walking on account that with a view to preserve you lean, mild and slender.

Answer 4

Yes, it will . But you should remember to increase the weight as you get stronger, and you should add some Dumbbell side raises, and some exercises to build your triceps.