You're 15, i wouldn't stress too much with weight training, more specifically, weight training to isolate muscles. You don't want to stunt you growth just yet.
I'd recommend a routine of Pull ups, Push ups, dips, abs, and some boxing on a heavy bag but this will probably fall on deaf ears...
In anycase, I'm not your mom so if you want to bulk up, you need to forget about biceps and chest. I bench 300 lbs for 1 rep and 245 for 8 and I'm dwarfed by my friend who's a firefighter and only benches 185 for 8. Why? Because he has a much more developed back and shoulders. If you want bigger arms, work on your triceps, its a much larger component of your arm than your biceps.
This is the best site for exercises, animated gifs and all, been using it since high school (8 years ago... sigh)
http://www.exrx.net/Lists/Directory.html
I split my routines into 3 days, doing chest/biceps, back/triceps, shoulders/upperback/legs with abs every day:
I do 3 sets of each exercise (2 warm ups, 1 max) for example for flat bench i do:
8 x 135, 8 x175, 8 x 225
Chest - Flat Bench, Incline Bench, Decline Bench, Flies
Biceps - Curls, Hammer Curls
Back - Pull Ups, Bent over Rows, Closed Grip Pull ups, T Bar Rows
Tris - Dips, Push downs (with rope), French curls, Skull Crushers
Shoulder - Military Press, LAteral Raise, Front raise, rear delt flies
Upperback - Shrugs, Upright Rows
Legs - Squats, Quad extentions, Hamstring Curls, Calf Raises
For abs I switch it up between:
a continuous circuit of 60 crunches, 60 crunches with legs to the left, 60 crunches with legs to the right, 60 toe touches, and 60 crunches with legs at 90 degrees
Roman Chairs holding a 10 lb plate behind my head
If you run, run after your workout, bc you don't want to use up all your glycogen reserves b4 lifting. I suggest get outside and run! If you want to increase leg development and speed, run a mile in sprints... like try, sprinting all out for 1 block, then walk the next block, sprint, walk, and repeat...
You have to keep your body guessing so feel free to add and subtract and change things up too. In fact some weeks I do this 300 workout (yes from the movie) which involves:
25 pullups
50 deadlifts (i manage this with 95 lbs)
50 incline push ups
50 box jumps (1.5 feet)
50 floor wipers (w/ 135 lbs)
50 dumbell clean and press (w/ 30 lbs)
and 25 more pullups
I've yet to complete this routine without throwing up, its a great shock to your system...
Keep your body guessing, I've never been able to develop shoulders no matter how much i lifted, i finally got them when i started boxing (which is an insane workout, definitely recommend). One about boxing, only jabs and crosses, don't throw hooks unless someones holding the heavy bag or you'll mess up you shoulder.
Ok long post but yeah, if theres one thing I'm decent at (i wish it were tennis) its being a gym rat. BTW I'm not huge or body builder like, I'm actually pretty lean and deceptively strong (ask my friends that play tackle football with me). I'm about 5'10-5'11 and 170 lbs. Guys tend to overdo the bench pressing and that leads to the tightening of the chest which will restrict your range of motion in your arms. I also prevent becoming too large with lots of distance running (marathons, triathlons, etc...). I'd recommend you do the same. Good luck!
Oh yeah, make sure you start eating lots of protein and get lots of sleep. Your body synthesizes protein while you sleep.
I'm 15
132 lbs
5'10 - 5'11
1 mile run on treadmill
Curls - 30lbs, 10 reps, 3 sets
Bench - 65lbs, 10 reps, 3 sets (I know, weak!)
Leg press - 100lbs, 10 reps, 3 sets
Leg curls? - 50 lbs, 10 reps, 3 sets
Ab machine - 15 reps, 3 sets
Do you think that's a good routine? I do it 3 times a week and started 2 weeks ago. I'm going to add in some back exercises, and probably squats to replace leg press/leg curls.
Thanks.
