Customized weight lifting routines?

I'm a 12 year-old girl and I usually swim all year-round, but this year I'm not doing it because I'm running instead. I'm sort of known for my biceps and my time on the flex arm-hang at my school, and I really don't want to lose my muscles. I'm wondering if there's a thing where you put your weight and age and height and everything, and then they customize a weight lifting routine for you, because I have no idea whatsoever of how much I should be lifting weights, because I really do not want to lose my muscles. So a website or anything would be really helpful! Thank you!

Public Comments

1. unfortunately, there is no such thing as your contraption. i suggest making a basic routine as your only 12. do not work to much on bicep as it does not benefit in the long run. you can do a 3-4 day split:
monday: upper- bicep curls, diamond pushups, tricep extensions-light(highrep) DB press etc. and so on. u suggest do what you are comfortable with and go from there!

2. try this :D

tricep dips or bench dips. pressups, bicep curls, hammer curls and 21's (where you do 7reps of half to half way, then 7 reps from half way to the top then 7 full reps, do these with hammer curls and bicep curls) here's a video of how its done http://www.youtube.com/watch?v=k4gc5gQFMFI they're a killer!

if you're not doing 21s do between 10-15 reps. :D make sure the last few are a struggle.

do dropsets too, do something you can do 8 reps with, then drop the weight a few lb, then do as many reps you can then drop it again. then repeat. i like dropsets cause you get the pump and they're effective.

mail me if you want tips or advice.
protein after, carbs before and after a workout (preferably) 8hours+ of sleep.