12-20-2010, 11:50 AM
So, I want to build up my arms, chest and abs.
I weight currently 70 kilos, 187cm tall and 16 years old.
I have following equiptment: bench for bench lifting (to over 100 kilos, shouldn't run out of weights), dumbbells with customizable weights from 5-40 kilos, and a pull-up bar.
Currently I can lift 40 kilos about 5 times from the bench, lift up 15 kilo dumbbells about 10 times, do abs x 75 and 15 pull-ups.
So, I would want to be able to raise them to at least following in next half year::
70 kilos from bench, dumbbells to 25 kilos, abs 200 and possibly 25 pull-ups.
Can anyone, who has a lot of experience of this, make me a proper routine for next few months which I could follow to achieve what I'm wanting to.
I already eat protein filled food and pretty much get 150 grams of it every day
I weight currently 70 kilos, 187cm tall and 16 years old.
I have following equiptment: bench for bench lifting (to over 100 kilos, shouldn't run out of weights), dumbbells with customizable weights from 5-40 kilos, and a pull-up bar.
Currently I can lift 40 kilos about 5 times from the bench, lift up 15 kilo dumbbells about 10 times, do abs x 75 and 15 pull-ups.
So, I would want to be able to raise them to at least following in next half year::
70 kilos from bench, dumbbells to 25 kilos, abs 200 and possibly 25 pull-ups.
Can anyone, who has a lot of experience of this, make me a proper routine for next few months which I could follow to achieve what I'm wanting to.
I already eat protein filled food and pretty much get 150 grams of it every day