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- Apr 16, 2005
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i'm not getting results from my workout can you help me here is my workout
forearm: wrist curls 3/8
rev. wrist curls 3/8
hammer curls 3/8
biceps: standing barbel curls 3/8
standing rev. barbell curls 3/8
standing hammer curls 3/8
concentration curls 3/8
triceps: extensions 3/8
shoulders: front raises with twist 3/8
side raises 3/8
barbell shoulder shrugs 3/8
chest: decline benchpress close grip 3/8
abs: crunches 3/?
oblique crunches 3/?
decline situps 3/?
next day lower
squats 3/8
calf raises 3/8
leg curls 3/8
leg extensions 3/8
and i'm 14 my bf% is between 22-24 and i'm 5'3 i don't do much cardio and i need help with my routine and cardio pleeeeese help
forearm: wrist curls 3/8
rev. wrist curls 3/8
hammer curls 3/8
biceps: standing barbel curls 3/8
standing rev. barbell curls 3/8
standing hammer curls 3/8
concentration curls 3/8
triceps: extensions 3/8
shoulders: front raises with twist 3/8
side raises 3/8
barbell shoulder shrugs 3/8
chest: decline benchpress close grip 3/8
abs: crunches 3/?
oblique crunches 3/?
decline situps 3/?
next day lower
squats 3/8
calf raises 3/8
leg curls 3/8
leg extensions 3/8
and i'm 14 my bf% is between 22-24 and i'm 5'3 i don't do much cardio and i need help with my routine and cardio pleeeeese help