Teen Workout Plan
If you're a teen who is interested in adding more lean muscle mass to your frame, it's going to be important that you start by focusing on the basics. Right now your main priority should be to build up a large degree of muscle strength through the foundation exercises that will set you up to progress over the long term.
If you rush into doing too much volume or too many isolation exercises at this point, it could significantly hinder your progress and may even cause injury to take place.
In the following workout program you're going to be focusing on keeping the volume lower and hitting the muscles with the main lifts. Note that your primary objective for these sessions should be to continue to add more and more weight over time rather than increasing the volume or adding more sets.
As soon as you find that you can hit the designed number of reps in a given exercise while maintaining proper form at a certain weight, try and increase it upwards to take the progress to a new level.
Always do make sure that you are keeping an eye on your form however, as this must be perfect in each exercise that you complete.
Be sure that you're also paying attention to your diet during this time because as a teen you will have greater nutritional needs and if you aren't consuming enough calories, could start to find high levels of fatigue setting in.
Monday
Reps |
Sets |
Rest |
|
Bench Press |
10 |
3 |
2 minutes |
Barbell Rows |
10 |
3 |
2 minutes |
DB Shoulder Press |
10 |
3 |
2 minutes |
Bicep Curls |
12 |
2 |
1 minute |
Tricep Kickbacks |
12 |
2 |
1 minute |
Tuesday
Reps |
Sets |
Rest |
|
Squats |
10 |
3 |
2 minutes |
Lunges |
10 |
3 |
2 minutes |
Leg Extension |
10 |
2 |
1 minute |
Hamstring Curl |
10 |
2 |
1 minute |
Standing Calf Raise |
15 |
2 |
30 seconds |
Decline Sit-Ups With A Twist |
15 |
2 |
30 seconds |
Wednesday
Perform 20-30 minutes of moderate intensity cardio at an exertion of around 5-6 on a scale of one to ten.
Thursday
Reps |
Sets |
Rest |
|
Incline Bench Press |
10 |
3 |
1 minute |
Lat Pull-down |
10 |
3 |
1 minute |
Dumbbell Rows |
10 |
3 |
1 minute |
Lateral Raises |
12 |
2 |
45 seconds |
Front Raises |
12 |
2 |
45 seconds |
Friday
Reps |
Sets |
Rest |
|
Deadlifts |
10 |
3 |
1 minute |
Leg Press |
10 |
3 |
1 minute |
Lunges |
10 |
3 |
1 minute |
Seated Calf Raises |
15 |
2 |
30 seconds |
Hanging Leg Raise |
15 |
2 |
30 seconds |
Saturday & Sunday
Perform one session of cardio training as you did on Wednesday and then take the other day off to relax and recover.
Testimonial
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- Shannon Clark
