Ben's Current Program!

Rather than detail my every workout everyday I'll do it every 3 or 4 days. Sorry but it's hard to write every night. See my current schedule and how it works.
Rather than detail my every workout everyday I'll do it every 3 or 4 days. Sorry but it's hard to write every night.

A reminder to everyone who has not yet seen my bit of the message boards - please check it out at http://forum.bodybuilding.com then go to Teen bodybuilding. I'll answer any questions you would like and of course if it's a little personal then please don't hesitate to email me at my NEW EMAIL ADDRESS, benny@toughguy.net . Anyway I'm having a lot of fun working out - I have forgotten how much fun it is to workout. At the moment I'm going to the gym twice everyday, once in the morning and once in the late afternoon. I'm eating better than ever and feel stronger all the time even though I'm cutting up.

Everyday I eat about 2500 calories of food making sure to burn much much than that off (hence losing fat and cutting up). Most of my workout is cardio from swimming, running and riding. I ride about 30km each day on my bike - great for the legs and a great form of cardio, i like riding as you may have noticed from my previous article.

In terms of my workout split it goes like this:
Monday: Morning - Cardio/Abs
Afternoon - Cardio
Tuesday: Morning - Chest/ Triceps/Shoulders
Afternoon - Cardio/Abs
Wednesday: Morning - Cardio/Abs
Afternoon - Cardio
Thursday: Morning - Biceps/Back
Afternoon - Cardio/Abs
Friday: Morning - Quads/Hams/Calves
Afternoon - Cardio/Abs
Saturday: Morning - Cardio
Sunday: Morning - Cardio

Yes it does seem like I'm over training but in my cutting up period i really do try and cut up and I seem to have such great motivation to do it because I know how good it looks.

You're probably saying well it's all well and good that he has a split but what sort of exercises does he do in his training? Well I'll tell ya...

Chest/Triceps/Shoulders Workout:
Wide Grip Bench - 3x12 Chest
Close Grip Bench - 3x12 Triceps
Tricep Dips - 3x9 Triceps
Upright Rows - 3x12 Shoulders
Dumbbell Press - 3x12 Shoulders and Chest

Abs Workout:
Leg Raises - 3x12
Crunches on Ab Roller - 3x12
Hanging leg Raises - 3x12
Sit-ups - 3x12

(Obviously I don't do all of this in the one ab workout usually I do two or three of the exercises. A lot of you would be thinking but you need about 100 reps to make your abs burn - YOU DON'T if you're doing them properly, 3 sets of 12 reps per exercise is plenty!)

Biceps/Back
Lat Pull Downs - 3x15 Lats/Upper Back
Seated Rows - 3x15 Upper Back
Hyperextensions - 3x15 Lower Back
Concentration Curls - 3x15 Biceps
Barbell Curls - 3x15

Quads/Hams/Calves
Hack Squats - 3x15 Quads
Leg Extensions - 3x15 Quads
Calve Raises - 3x15 Calves
Leg Curls - 3x15 Hams/Glutes
Squats - 3x15 Quads

Cardio
Ride - 30km
Run - 5km
Walk - 3.5km
Swim - 1km
(I try and do at least 2 but mostly 3 of these cardio exercises per day)

I'm waiting on my supplements from the online store. I've ordered the following:
General Supplements
- AST Micronized Creatine
- Meal Replacement Powders
- Nexus Fat Burning Protein - great for the cutting up process (protein helps maintain muscle mass)
- Dymatize Total Nutrition System
- MuscleTech MesoTech

I love MRP's! They're so convenient to take and work just as well as any other form of supplements. I don't like the idea of taking tablets but when my contest gets about 4 months out I'll be getting more serious on what supplements I take. You may be wondering why I'm not taking any fat burning supplements whilst cutting up. Well there's a really good explanation for that. I have an under active thyroid which stops me using fat burning supplements because they play with your thyroid.

You have to take into account that I am cutting up. My workout is more endurance to try and burn as many calories as possible and I'm not trying to build mass just yet. I am not lifting heavy and am eating low cal foods while doing lots of cardio to cut down in the shortest amount of time possible. I know it's strange to cut down and then build mass but once again I'm just trying something different and am aiming to keep as cutup as possible all year round which is quite hard to achieve.

Hope you enjoyed this mammoth entry,
Enjoy, Ben