Here's A Weight Training Routine Designed For Teens By A Teen



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









 

 

 








Muscle Building Tip!

Here's a quick tip spice up your meals.

Instead of cooking up your chicken or steak in a plain frying pan, try adding 1/2 cup low sodium chicken or beef broth.

Add some spices and cover to cook. The meat will be retain the juices and will be much tastier.



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