WORKOUT PROGRAM FOR TEENAGERS
Day 1 - Push : chest, shoulder, tricep
Chest
1. Benchpress [Link]
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2. incline benchpress [Link]
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3. Dumbbell chest fly (flies) [Link]
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4. cable crossover [Link]
Shoulders
1. overhead press (in a sitting position)
[Link]
2. Lateral raise [Link]
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3. Reverse Flies (in a sitting position) [Link]
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or [Link]
Triceps
1. skull crushers [Link] or
[Link]
2. triceps extensions [Link] or
[Link]
3. kickback (Standing Lat Pushdown) [Link]
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3 sets of 8-12 repetition (until failure)
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Day 2 - Pull : back and biceps
Back
1. Lat pull downs (wide grip) [Link]
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2. Dumbell rows [Link]
3. Crossbench dumbell pull-overs [Link]
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3 sets of 8 -15 repetitions (start with lower weight and increase it as you
go through)
Biceps
1. Dumbbell biceps curls (turning your waist outward at the top
while squeezing) [Link]
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*3-4 sets of 8 -12 repetitions
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Day 3 - Leg
1. squats [Link]
2. deadlift [Link]
3. lunges [Link]
*3 sets of 8-12 repetitions
___________
Day 4 - Abs & Running
1. 0:13 scissor leg raises
2. 0:44 leg raise to hip up
3. 1:13 reverse crunches
4. 1:44 flutter kicks
5. 2:14 rest and stretch
6. 2:44 Russian twists
7. 3:14 side oblique crunch
8. 3:44 just on the other side now (side crunches)
9. 4:14 side plank rotations
10. 4:44 rest and stretch
11. 5:14 L toe touches
12. 5:44 V sit crunches
13. 6:14 bodyweight crunch
14. 6:44 explosive sit-ups
15. 7:13 rest and stretch (cobra stretch and child pose)
16. 7:44 plank knee ins
17. 8:14 extended plank ups
18. 8:44 stomach vacuums
2. NUTRITION
!. SHAKE PROTEIN
1. 50 g oats then blend
2. Chai seeds tbs
3. 2 scoops protein powder
4. 300 ml blue milk
5. 2 tbs peanut butter
6. 1 tbs runny honey
7. Break up a banana and add in
8. 200 ml water
9. Blend
1003 calories
77.4 G protein
([Link]
([Link]
