Weight Training Routine For Teens

My weight training program is very simple, yet it works for anyone. I try to increase the weight or reps every time I go to the gym, and record every bit of progress. I try to use as many compound weight excercises as possible to gain core strength.

Chest

Bench - 5 x 8/10 reps

Incline - 4 x 6/8 reps

Flyes - 5 x 10/12 reps

Back

Horizontal Rows - 5 x 8/10 reps

Lat Pulldown - 4 x 8/10 reps

Good Mornings - 3 x 8/10 reps

Arms (Isolation)

Bicep Curls - 4 x 10/12 reps

Tricep Pulldown - 5 x 10/12 reps

Legs

Squats - 5 x 8/10 reps

Leg Press - 5 x 15/18 reps

Toe Raises - 3 x 10/12 reps

Deltoids and Traps

Shrugs - 5 x 10 reps

Shoulder Flyes - 5 x 8/10 reps

And that's it. I try to work on only two muscle groups each time (Eg. Back and Chest, Legs and Shoulders, etc.) It worked for me and my mates. I went from being a skinny 13 year old to a ripped 14 year old, and I'm still getting results

- Routine submitted by Nathan

For illustrations and descriptions of the weight training exercises, please go to the following page:

Weight lifting exercises