weight-lifting workouts?

Hi, im 16 ive been weightlifting for 2 years gotten a little more serious in the last year and i was wondering what a good workout routine is. Can you also answer : how often should i bench press, work my biceps, tricebs, abs, chest. Thanks

Public Comments

1. once a week for each body part is enough. i go about 5 times a week and do a different body part each day. I usually do two body parts per day like chest and triceps together. I do legs by themselves though. Legs help you build upper body strength too.

for chest: bench press, incline bench, decline bench, and flys are good.

triceps: tricep pull down, tricep extension, skull crushes

biceps: dumbell curls, preacher curls, hammer curls

shoulders: shoulder press, military press, front raises, seated rear lateral raises

back: deadlift (make sure you have good form and keep your back straight with deadlifts it is a more advanced exercise), row, lat pull down, shrugs (shrugs you can do with either shoulders or back)

legs: squats (also a more advanced exercise, make sure you do it right), leg press, good mornings, calf rasies.