THE ULTIMATE WORKOUT TIPS FOR TEENAGER

THE ULTIMATE WORKOUT TIPS FOR TEENAGER 


Now here we have the best tips to make your body in good shape and it will make you look impressive and attractive in less time.
Whether you want to loose weight ,gain weight ,build muscles or transform your body if you follow the right way that we are providing here you will absolutely get what you need (but! It’s never too late start body building because we have the proof)
In today’s world finding the right workout’s  routine is tough. You need to find out a workout that will make you transform or it appeals to you and is based on your ability and how consistent you are.

WHY TO FOLLOW THIS WORKOUT ROUTINE FOR TEENAGERS ?


There are a number of workout routines available for teenagers ,but what is special in these workout routine ?well, they are fashioned to a particular demand that you need today , 
rather it is covering a large demographic.
Basically , each workout routine is skilfully arranged toward’s an teenagers ability and the level of fitness he is providing to himself at any place (zym or at home).
It would not be that much used by any bodybuilder for having very much fit, for becoming a bodybuilder he need to have workout within his belt and following a workout for himself that is aimed by him at complete beginner. He always knows what he is going to do and find the routine too easy on the other hand , if he is looking for a new workout routine ,he can follow the advanced program and will enjoy his results due to his ability to do this.
With that mind here we have some workout routines to try the next time when you are in the zym depends on your unique fitness level.


FULL BODY WORKOUT FOR BIGGINERS


Before we are going to start here we have a look on beginner’s workout routine.
This workout is not too difficult to those who are new to good health and fitness, it will certainly prove challenging.

DAY 1 CHEST ,back ,shoulders ,legs,videos ,tricep




.CHEST- barbell bench press- 4 sets of 8 reps in first two sets and 6 reps in next 2 sets
. BACK- lat pull down – 5 sets of 12 reps in first two sets 10 reps of next 2 sets and 8 in last one

.SHOULADERS – seated dumbbell press 4 sets of 12 reps 
.legs -leg extention -3 sets of 12 reps 
.BICEPS- barbell biceps curl 4 sets of 10 reps
.TRICEPS – triceps rope push down – 3 sets of 12 reps

DAY 2: LEGS , TRICEPS , BICEPS , CHEST , BACK , SHOULDER 


.LEGS – legs press machine -4 sets of 10 reps
.TRICEPS – overhead bar extension – 3 sets of 18 reps
. BICEPS – ez bar curls – 3 sets of 10 reps 
. CHEST – machine chest press – 4 sets of 12 reps
. BACK T bar row/4 sets / 10 reps
. SHOULDERS – lateral raises -3 sets of 20 reps


DAY 3: SHOULDERS , BACK , CHEST , LEGS ,TRICEPS , BICEPS


. SHOULDERS /Ez bar upright rows /3 sets/ 15 reps
.BACK – Close grip pull down – 4 sets of 15  
Reps
. CHEST – cable fly – 4 sets of 12 reps
. LEGS – Lunges – 3 sets of 10 reps each leg
. TRICEPS – skull crushers  – 3 sets of 15 reps 

.BICEPS – Hammercurls – 3 sets of 12 reps

INTERMEDIATE WORKOUT FOR TEENAGERS


Now this type of workout is for those who
Are enough ready to do the next level or who have done enough in  starting of the gym
Now it will make you feel crazy to do this next level workout in zym 
This level of workout will help you to burn more fat without burning yourself out in this process . It is a five day spilit that will you give a impressive muscle gains.

DAY1: CHEST , SHOULDERS AND TRICEPS


CHEST : 
. Dumbbell bench press – 3 sets of 12 , 12 ,and 10 reps (adding weight )
.Inclined dumbbell bench press – 3 sets of 10 reps
.Chest dip – 3 sets of max reps

TRICEPS : 
. Skull crushers /3 sets /8-10 reps
. One arm doumbell extension – 3 sets of 10 reps
. Triceps extension /3 sets /10 reps

SHOULDERS : 
. Barbell front raise – r sets of 12 reps
. Doumbell lateral raise – 4 sets of 15 , 12 , 8 ,8 reps ( adding weight ) 

DAY 2 : BACK AND BICEPS 


. Back: 
. Wide grip pull ups – 3 sets of max reps
. Lat pull down/ 3 sets /10 reps 
. Straight arm lat pull down – 3 sets of 10 reps
. Machine reverse fly – 3 sets of 10 reps
. Upright rows/3 sets /8- 10 reps
BICEPS
. Standing barbell curl /3 sets/ 8-10 reps
. Preacher curl /3 sets / 10 reps
. Incline dumbbell curl/ 3 sets/ 10 reps

DAY 3 : LEGS


QUADS , GLUTES AND GLUTES
. Squat/ 4 sets / 10 , 10 , 8 , 8 reps
. Dumbbell lunges: 3 sets of 10 reps of each legs
. 45 degree leg press – 3 sets of 12 reps
. Leg curl /3 sets o/15 reps
. Leg extension / 3 sets / 15 reps 

CALVES
. Standing calf raises – 5 sets of 12 , 10 , 8 , 8 , 6 reps (heavy weight)
.Seated calf raises – 5 sets of 15 reps (light weight)

DAY 4 : SHOULDERS , CHEST AND TRICEPS


. Chest – Barbell bench press – 3 sets of 10 , 8 , 8 reps
. Dumbbell flys – 3 sets of 10 reps
. Cable cross overs – 3 sets of 10 reps

TRICEPS
. Closegrip bench press – 4 sets of 12 , 10 8 , 8 reps
. Lying dumbbell extension -/3 sets/ 10 reps
. Triceps kick back – 3 sets of 10 reps



SHOULDERS
. Seated dumbbell press – 4 sets of 10 , 10, 8 , 8 reps
. One arm cable lateral raise – 3 sets of 12 reps

DAY 5 : BACK AND BICEPS


. Back
. Seated row /4 sets of /10 reps 
. Bent over barbell row /3 sets of /10 reps
. Bent over row /3 sets of /12 reps
. Smith machine upright row – 3 sets of 12 -10 reps
BICEPS
. Cable curl – 4 sets of 10 – 12 reps 
. Concentration curl /3 sets of/ 10 reps
. Reverse barbell curl /3 sets of /10 reps

ADVANCED WORKOUT’S ROUTINE FOR TEENAGERS


Now it’s time for being tough and have a look at advanced level of workout routine. This routine will really make you look like a tough man from a boy
It is high intensity, and includes heavy weights, and in this routine you will need small rest between the workout’s sets.
Here you have only one day for rest and six days of workout . It may be sound like btutal , but if you will stick with it you will getting the reward of better physique.

DAY 1 : CHEST AND BACK


. Barbell bench press – work up to 5 reps max
• Set one at 50% – 1 set of 5 reps 
• Set 2 at 60 % – 1 set of 5 reps
• Set 3 at 70% – 1 set of 5 reps
• Set 4 at 80% – 1 set of 5 reps
• Set 5 at 90 % – 1 set of 5 reps
• Set 6 at 100% – 1 set of 5 reps
.Incline dumbbell press – 3 sets of 6-8 reps
.Dips – 3 sets of 6-10 reps
.pull ups – 3 sets of 7 – 10 reps
. Pandlay rows – 3 sets of 8 – 10 reps
. Pull down – 3 sets of 6 – 10 reps

DAY 2 : LEGS


.Squats: work up to a 5 reps max again
• Set one at 50% – one set of 5 reps
• Set two at 60% – one set of 5 reps
• Set three at 70% – one set of 5 reps
• Set four at 80% – one set of 5 reps
• Set five at 90% – one set of 5 reps
• Set six at 100%- one set of 5 reps

.Legs press- 3 sets of 6-10 reps
.stiff- legged deadlift – 5 sets of five reps
.Hamstring curls – 3 sets of 6-8 reps
.Calf raise – 5 sets of 10 reps

DAY 3 : SHOULDERS AND ARM’S


•Military press or dumbbell’s press – 3 sets of 6 – 8 reps

lateral raises – 5 sets of 10 reps
•Barbell curls – 5 sets of 6 – 10 reps
• Dumbbell’s curls – 3 sets of 6-10reps

DAY 4 : REST


Now it’s the time to give rest to your muscles and be prepared them for the next round of your training.
And take your best diet this day for better training.

DAY 5: CHEST , SHOULDERS AND TRICEPS


.Flat dumbbell’s press – 5 sets of (pyramid 
Type ) reps from 20 – 6 reps
. Inclined dumbbell’s press /3 sets of 6/10 reps

. Hammer strength press – 3 sets of 12 reps 
. Cable flys – 3 sets of 12 – 15 reps
. Lateral raises – 5 sets of 15 – 20 reps
. Reverse grip pull downs – 5 sets of 15 – 20 reps

DAY 6 : BACK AND BICEPS


• Barbell rows – 5 sets of 20 – 8 reps (pyramid type)
• Barbell shrugs – 3 sets of 15 – 20 reps
• Rag deadlifts – 3 sets of 10 – 12 reps
• pull ups /3 sets of 6/10 reps
• pull yourself downs /3 sets of 6/10 reps

DAY 7 : LEGS


. Front squats – 5 sets of 20 – 8 reps ( pyramid type )
. Leg extensions in -/5 sets of 10 reps
. Hamstring with curls – 5 sets of 8/12 reps
. Seated calf raises – 5 sets of 6/10 reps 

. Standing with calf raises – 4 sets of 8/ 12 reps

FINAL RESULTS
Above we have three different types of workout routines for teenagers that you could ever wish for. 
Push yourself through the pain and squeeze out those extra reps at the end. You will look better than before.

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