Workout Routine For High School Students

Hi, My name is Paul I am currently attending high school. I'm 16 and have been training for the past 2 years. With this workout I have added in the main lifts of powerlifters such as deadlift, bench press and squats because these are the best for building mass.

Routine Type 3 Days On - 3 Day Off
Duration Ongoing
Level Intermediate
Purpose Building strength and power
Target High school students

Workout Schedule:

Monday Chest / Back / Abs
Tuesday
Rest
Wednesday
Triceps / Legs
Thursday
Rest
Friday Biceps / Calves / Shoulders / Abs
Saturday Rest
Sunday Rest

The Workout

Day 1 Monday - Chest / Back / Abs
Muscle Group Exercise Sets And Reps
Chest Bench Press 5 x 5 reps
Incline Dumbbell Press 3 x 8 reps
Decline Bench Press 3 x 8 reps
Pec Deck 4 x 8 - 10 reps
Back Deadlifts 5 x 5 reps
Lat Machine Pull Down 3 x 6 - 10 reps
Pulley Rows 3 x 6 - 10 reps
Abs Sit Ups 4 x 20 reps
Crunch 4 x 20 reps
Leg Raise 4 x 20 reps
Day 3 Wednesday - Triceps / Legs
Muscle Group Exercise Sets And Reps
Triceps Close Grip Bench Press 5 x 5 reps
Cable Pressdowns 3 x 8 - 10 reps
Dumbbell KickBack 3 x 6 - 10 reps
Legs Squats 5 x 5 reps
Leg Press 3 x 6 - 10 reps
Leg Extensions 3 x 8 - 10 reps
Lying Leg Curls 2 x 8 - 10 reps
Day 5 Friday - Biceps / Calves / Shoulders / Abs
Muscle Group Exercise Sets And Reps
Biceps Barbell Curl 5 x 5 reps
Dumbbell Curl 3 x 6 - 10 reps
One Arm Cable Curls 3 x 8 - 10 reps
Calves Leg Press Calf Raise 3 x 8 - 12 reps
Seated Calf Raise 3 x 8 - 10 reps
Standing Calf Raise 3 x 8 - 12 reps
Shoulders Barbell Press 4 x 6 - 8 reps
Dumbbell Press 4 x 6 - 10 reps
Side Laterals 3 x 8 - 12 reps
Abs Crunch 3 x 20 reps
  Leg Raise 3 x 15 reps
  Sit Ups 3 x 20 reps

Rest on Tuesday, Thursday, Saturday and Sunday.

Remember to get good sleep/rest, proper nutrition and plenty of protien. Hope this workout routine works for everyone.

- Paul

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