15 mannish looking for simple workout plan?

Hi, i'm 15/male, not very muscular or atheletic, but by no process overweight, but deff. out of shape.
I'm looking for someone to back me organize a day by day workout plan that is simple and I could do at home however regularly. Only one activity I close to to do that involves exercise is biking.

Resources I have avaliable to me:
Treadmil (In my room accually)
Bench Press
8 lb drug ball
One of those inflatiable ball for situps
enough dumbells of diff weights 5, 8, 10 15, etc.
top element bike
and jumprope (weighted)

Im just looking for a simple routine to do each day, for example (Curl-ups 3 sets 15 reps etc.)

One last cross-question -- I have a Protein supplment call Whey Protien (mix in a shake) next to 43g prot per serving, is it ok to consume after a workout? Thanks!

Answer:
I reccomend going to the bookstore, finding a book called the Abs Diet..the shipment lifting plan is close to what you are looking for. The author is editor imn cheif of Men's magazine I think. Whey protein is great for afterworkouts, but clear sure it's whey protein isolate. If it is Whey protein concentrate...wel that's fine, but just not as much protein and blah blah w/e. Protein is cheaper order online by the way.
Check out Miceller Casein protein...if you similar to it it's best 45min before working out. If you want to go and get back contained by shape, limit the calories. With your training within mind I would say you may inevitability anywhere from 1800-2000 calories per day. Mayve 1900-2200 when you workout intensly.
If you want to do cardio and consignment lift, it's best I believe to do the counterbalance lifting first, then cardio.
DO WHAT YOU DO BEST...WORK THE RIGHT HAND WHEN YOUR ALONE... IN SURE THATS YOUR BEST WORK OUT YOU LOVE DOING
you must cram the different workouts and their uses.
Checkout this website http://www.bodybuilding.com/fun/exercise...

and then be paid your program don't just workout your abs and biceps.. and i devise your dumbbells aren't enough

And drink your whey 1 hour before/after workouts but other wheys enjoy different schedules
Start slow. That track you don't injure yourself and get demoralized. Sounds approaching you have fully clad equipment. Be sure to warm up on the treadmill or on the bike. And after stretch really well. Don't verbs about the whey protein nonetheless, you want to tone up and strengthen your joints since really laying it on. You also want to up your bone density. Keep up a feathery workout for two to four weeks. Be patient, you enjoy years to get stronger.
Use the protein shake after the workout.

Here is one... it works on a two time cycle.. take a afternoon off within between Workout A and Workout B to do a cardio workout on the treadmill.

Reps: The number of times the exercise movement is performed within one set.
Warm-Up Set: Set performed near lighter weight for specified number of reps.
Working Set: Set perform at maximum weight for specified number of reps.

Rest give or take a few 60 – 90 seconds between respectively set
All sets for an exercise should be performed until that time moving to the next exercise.
Training is to be conducted 3-4 times per week alternating Workout A and Workout B.


Workout A consists of..

Chest
Flat Bench Barbell or Dumbbell Press
3 Warm-Up Sets
2Working Sets
8-10 Average Reps Per Set


Incline Bench Barbell or Dumbbell Press
1Warm-Up Sets
2Working Sets
8-10 Average Reps Per Set

Back
Chins or Pulldowns
2Warm-Up Sets
2Working Sets
8-10 Average Reps Per Set


Low Pulley Rows or Bent Over Rows
1Warm-Up Sets
2Working Sets
8-10 Average Reps Per Set

Shoulders
Seated Barbell or Dumbbell Press
1Warm-Up Sets
2Working Sets
8-10 Average Reps Per Set


Bent over dumbbell raise
1Warm-Up Sets
2Working Sets
8-10 Average Reps Per Set



Workout B consists of .

Legs
Squats or Leg Press
5 minutes on the stationery bike & 3 warm-up sets
2Working Sets
8-10 Average Reps Per Set


Leg Curls or Stiff Legged Deadlifts
1Warm-Up Sets
2Working Sets
8-10 Average Reps Per Set


Standing Calf Raises
1Warm-Up Sets
2Working Sets
12-15 Average Reps Per Set

Biceps
Barbell or Dumbbell Curls
2Warm-Up Sets
2Working Sets
10-12 Average Reps Per Set

Triceps
Lying Triceps Extensions or Close Grip Barbell Bench Press
2Warm-Up Sets
2Working Sets
10-12 Average Reps Per Set

Abs
Crunches (on the swiss ball)
1Warm-Up Sets
2Working Sets
15-20 Average Reps Per Set

Twisting crunches (with medicine ball) -legs raise move ball from one side to the other
2Working Sets
15-20 Average Reps Per Set
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Best wishes


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