Workout for teen male?!
Question: Workout for teen male!?
I'm 16 and like a twig!. I want to gain some lean muscle all around my body!. What excercises can I do to gain muscle all around my body, I have a total trainer machine also!.Www@Answer-Health@Com
Answers:
Do high weight low rep exercises!.
day 1
3 sets of 8 bench press
3 sets of 8 pec fly
3 sets of 8 tricep pullover
3 sets of 8 tricep pushdown
3 sets of 15 dips
day 2
3 sets of 8 shoulder press
3 sets of 8 shoulder shrugs
3 sets of 8 shoulder flyes
3 sets of 8 high pulls
3 sets of 8 standard curl
3 sets of 8 hammer curl
3 sets of 8 reverse curl
day 3
3 sets of 8 rows
3 sets of 12 neck machine
3 sets of 8 wrist curls
3 sets of 12 reverse wrist curls
alternate these days starting at day 1 and work you way to day 3 then start over again at day 1!.
Make sure your getting adequate protein and calories!. Try to work towards getting 2 grams of protein per pound of body weight per day!.
Make sure that the sets you do the last rep on each set is very difficult!.
When that weight starts becoming easier, move up in weight!.
Try this for about 12 weeks, you will see some difference Im sure!.Www@Answer-Health@Com
day 1
3 sets of 8 bench press
3 sets of 8 pec fly
3 sets of 8 tricep pullover
3 sets of 8 tricep pushdown
3 sets of 15 dips
day 2
3 sets of 8 shoulder press
3 sets of 8 shoulder shrugs
3 sets of 8 shoulder flyes
3 sets of 8 high pulls
3 sets of 8 standard curl
3 sets of 8 hammer curl
3 sets of 8 reverse curl
day 3
3 sets of 8 rows
3 sets of 12 neck machine
3 sets of 8 wrist curls
3 sets of 12 reverse wrist curls
alternate these days starting at day 1 and work you way to day 3 then start over again at day 1!.
Make sure your getting adequate protein and calories!. Try to work towards getting 2 grams of protein per pound of body weight per day!.
Make sure that the sets you do the last rep on each set is very difficult!.
When that weight starts becoming easier, move up in weight!.
Try this for about 12 weeks, you will see some difference Im sure!.Www@Answer-Health@Com
lot of cardio!.!. crunches!.!. lift weights!. also eat a lot of proteinWww@Answer-Health@Com