Scott,

 

My current weight is 80k ( 176 pounds)

 

Body fat: 20%!

BMR: 1873.28

 

My daily Marcos:
Protein: 255 (x4 = 1020 CALORIES)
Fat: 114 (x4 = 456 CALORIES)
Carbs: 250 (x 9 = 2250)

ALTOGETHER = 3726 CALORIES PER DAY (I want this too be lower)

 

Overall goal: Gain muscle & Strength!

Hi, Joe

 My current routine is:

30 Day 6 pack abs

Biceps and triceps - NO EXCUSES

Kelly's booty workout

 

My BMI is: 1873.28

 

My total calories: 3726 ( I want this too be lower)

 

I'm a beginner right now, I've asked Scott to recommend me some routines to build strength and muscle in my abs, arms as well lower body. Do you recommend any routines for a beginner/Intermediate to increase strenght & muscle in abs, arms and lower body?

 

Cheers!

Calories look good, but what are your macros? carbs? proteins? fats?

 

Try this weekly routine

 

Day 1, chest and back upper and lower abs 10 to 12 reps each

4 supersets of Flat dumb bell press/ one arm dumb bell rows

4 supersets of Incline Dumb bell flies/ t bar rows

4 supersets of CHEST dips/ Chin ups/ Add resistance if needed

 

5 super sets of decline sit ups into ab pulldowns

2 supersets knee raises/ moutain climbers.

 

Day 2, biceps, traps, forearms, Obliques 10 to 12 reps each

5 supersets of preacher ez curls/dumb bell shrugs

5 supersets of reverse ez curls/ bar bell shrugs

3 sets of barbell wrist curls

 

Day 3, Triceps and Delts 10 to reps each

5 supersets of TRICEP dips into bar bell over head press

3 supersets of rope tricep push downs into arnold press

3 supersets of skullcrushers into lateral raises

 

day 4 legs

5 sets of Barbell Back Squats 5 reps each set

 

5 sets of Deadlift 5 reps each set

 

5 supersets of Leg curls/LEg extenstions

 

Repeat and take sunday off

 

I recomoned doing HIIT 3 to 4 times a week

Calories look good, but what are your macros? carbs? proteins? fats?

 

Try this weekly routine

 

Day 1, chest and back upper and lower abs 10 to 12 reps each

4 supersets of Flat dumb bell press/ one arm dumb bell rows

4 supersets of Incline Dumb bell flies/ t bar rows

4 supersets of CHEST dips/ Chin ups/ Add resistance if needed

 

5 super sets of decline sit ups into ab pulldowns

2 supersets knee raises/ moutain climbers.

 

Day 2, biceps, traps, forearms, Obliques 10 to 12 reps each

5 supersets of preacher ez curls/dumb bell shrugs

5 supersets of reverse ez curls/ bar bell shrugs

3 sets of barbell wrist curls

 

Day 3, Triceps and Delts 10 to reps each

5 supersets of TRICEP dips into bar bell over head press

3 supersets of rope tricep push downs into arnold press

3 supersets of skullcrushers into lateral raises

 

day 4 legs

5 sets of Barbell Back Squats 5 reps each set

 

5 sets of Deadlift 5 reps each set

 

5 supersets of Leg curls/LEg extenstions

 

Repeat and take sunday off

 

I recomoned doing HIIT 3 to 4 times a week

I'd just like to say thank you so much, Rishi.

 

As I'm only 15 years, I do not know how to calculate my carbs, proteins, fats and especially Marcos. If there's a method to calculating those It would be helpful if you could tell me.

 

Secondly, I will do your weekly routine starting from tomorrow as I've already done my routine for today. I will start Day 3 from your routine tomorrow (Thursday). Are these routines taken from Scott Herman or from yourself. If there's taken by Scott Herman, I'd would be appreciated if you could link me to videos on how to do them!

 

Lastly, do you recommend supplements for a 15 year old (That DOESN'T interfere with puberty) that only works for gaining muscle and do you recommend any equipment. I've got a set of weights, but I'm buying more this friday in order to push myself!

OK @Katwamba01 I have a video you should take a look at. This is an at home chest routine to give you an idea as to how you can perform intense at home routines:

 

What kind of equipment do you have at home? Then we can give you some other ideas for back, leg, arm workouts etc.

 

You shouldn't focus on supplements until you have your meal plan in check. I notice you are a platinum member...have you used the meal planner on the @mealplan page?? There, you can enter in your foods to the database and figure out your macronutrient and micronutrient breakdown. It does all the work for you! :)

Next, you don't really need to wrroy about any supplements interfering with puberty...stay natural and you should be fine. By that I mean pre-workouts, creatine, protein powder, beta-alanine, things like that. Take a look at this video to learn about different supplements and what they do:

 

Again though, only start to use them once you have your meal plan IN CHECK :)

 

Jordan

X

Thank you, I will start this chest workout starting from today.

 

The equipment I currently have at home are: Dumbells (2.5kg x 2 2kg x 2), a yoga mat

 

This friday, I'm planning on getting; EZ Curl Curl bar 5 inches with another set of 2.5 standard iron casts discs to fit on the EZ curl bar. BSN Syntha 6 (Protein power), Natural Aid vitamins.

 

The supplement video I've already seen, I did my research yesterday! Scott recommened on getting the protein power (which I am going to get) as well that AMINO. I was debating on whether to get that but hopefully I will.

Scott,

 

My current weight is 80k ( 176 pounds)

 

Body fat: 20%!

BMR: 1873.28

 

My daily Marcos:
Protein: 255 (x4 = 1020 CALORIES)
Fat: 114 (x4 = 456 CALORIES)
Carbs: 250 (x 9 = 2250)

ALTOGETHER = 3726 CALORIES PER DAY (I want this too be lower)

 

Overall goal: Gain muscle & Strength!