Whats a good workout plan for a teenage guy?!
Question:
Whats a good workout plan for a teenage guy?
Im 13, weigh about 150, im pretty tall.
I can work out on monday, wednesday, and friday.
Not in any sports or anything , never have the time.
Also, im looking to get more muscular, but not huge muscular or anything.
Answers:
At 13 .. you should be riding your bike, rowing .... pushups and suff.. jumping on your trampolene.. anything but myspace and playstation.
But you said work out .. so I assume you have access to a gym. You want to firm up your muscles?
Here is a routine I was doing a while back to help lose body fat and firm up....... You do Workout A on Monday, B on Wed and A on Friday.... the following week you do B on Monday, A on Wed and B on Friday... etc.
it works on a two day cycle.. take a day off in between Workout A and Workout B.
Reps: The number of times the exercise movement is performed in one set.
Warm-Up Set: Set performed with lighter weight for specified number of reps.
Working Set: Set performed at maximum weight for specified number of reps.
Rest about 60 – 90 seconds between each set
All sets for an exercise should be performed before moving to the next exercise.
Workout A consists of.....
Chest
Flat Bench Barbell or Dumbbell Press
3 Warm-Up Sets
2Working Sets
8-10 Average Reps Per Set
Incline Bench Barbell or Dumbbell Press
1Warm-Up Sets
2Working Sets
8-10 Average Reps Per Set
Back
Chins or Pulldowns
2Warm-Up Sets
2Working Sets
8-10 Average Reps Per Set
Low Pulley Rows or Bent Over Rows
1Warm-Up Sets
2Working Sets
8-10 Average Reps Per Set
Shoulders
Seated Barbell or Dumbbell Press
1Warm-Up Sets
2Working Sets
8-10 Average Reps Per Set
Bent over dumbbell raises
1Warm-Up Sets
2Working Sets
8-10 Average Reps Per Set
Workout B consists of ....
Legs
Squats or Leg Press
5 minutes on the stationery bike & 3 warm-up sets
2Working Sets
8-10 Average Reps Per Set
Leg Curls or Stiff Legged Deadlifts
1Warm-Up Sets
2Working Sets
8-10 Average Reps Per Set
Standing Calf Raises
1Warm-Up Sets
2Working Sets
12-15 Average Reps Per Set
Biceps
Barbell or Dumbbell Curls
2Warm-Up Sets
2Working Sets
10-12 Average Reps Per Set
Triceps
Lying Triceps Extensions or Close Grip Barbell Bench Press
2Warm-Up Sets
2Working Sets
10-12 Average Reps Per Set
Abs
Crunches
1Warm-Up Sets
2Working Sets
15-20 Average Reps Per Set