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Anonymous
Male
5'6"
121lbs.
15

I want to lose some fat over my stomach and attain visible abs as well as get bigger biceps and triceps and chest. I want to get lean and strong/toned but not bulky and lifting 250 at 16.

Anyone have suggestions for a workout plan?


picture unrelated.
>> Anonymous
Day 1: (Monday)
Squats – 15– 25 – 25
Hamstring curls – 8 – 6 – 6 – 6
Lunges – 12 – 10 – 10 – 10

Day 2: (Wednesday)
BB Benchpress: 3 (primer) – 12 – 12 – 10 – 8
OH Squat – 15 – 15 – 10
Hammer curls – 8 – 8 – 8 -8
Dips – 8 – 8 – 8 – 8

Day 3: (Friday)
Deadlift – 12 – 10 – 8 – 6
1 arm DB rows – 10 – 10 – 10 – 10
Weighted Chinups – 8 – 8 – 8 -8
Good mornings – 15 – 15 – 15
>> Anonymous
>cancer

faggot.
>> Beaver !D8rQiV7xz.
>>68029


Let me emphaisze that you should practice eellent form on these exercises.

Good mornings will give you shitty ones if you round out your back.

http://www.exrx.net/

Check out this site for form.
>> Beaver !D8rQiV7xz.
Also, you will not get bulky.

Add in running on the off days to get the abs though.

All abs are is low bodyfat.
>> Anonymous
>I want to get lean and strong/toned but not bulky

Why don't you grow some tits and start wearing dresses too?
>> Anonymous
OP here

I'm also planning on running a mile everyday or as often as I can and starting to eat healthier. Good amirite?
>> Anonymous
>>68074
wow, one fucking mile, whoop de doo