weight lifting routine and work out for a 14 year old?

i am 157 pounds and 5'9" i have been lifting 50-75 pounds and gaining muscle but i want more and need a routine. i also want to lose more weight so i want a routine to do that also.

Public Comments

1. http://bodybuilding.about.com/od/howtoachieveresults/ss/gettingstarted_5.htm
Here's a link to get started, ask you question in bodybuilding.com for better results. This is the program I'd recommend, workout twice a week, Do 3 sets of 10 of the following exercises. Bench press, one arm rows, squats, and crunches. That's all. Add weight or reps every workout.

2. You still have a bit of growing to do, I would just do a lot of cardio and aerobic exercise, like basketball and football, or whatever sport you like.

3. your a young man who has the ability to make your body a super-machine.

if you want to work out for best muscle gain and an all natural great looking body, you should use your own body weight and nothing more nothing less...

so my advise is body work using bars (check video's of bartendaz on youtube for motivation) because its not only a great natural way to work with the perfect weight but is also awesome and can lead to parkour (freerunning)

the BEST thing about this is that you can work out wherever and whenever you want. go in groups and youll have alot of fun and maybe even build up your own community of body builders and then can help others who feel like they maybe cant do it...