Workout plan for beginner teens...

[Louie5]

This is a very basic workout plan that will help you build and define your muscles for the first few months so improvise and switch it up and keep challenging your body so it doesnt adapt!! Also, remember that working out is only as effective as your diet!!

Monday: Chest and Bicepts
Flat Bench Press: 4x10
Incline Bench Press: 4x10
Decline Bench Press: 4x10
Bicepts:
Dumbell Curls: 5x10

Tuesday:Back, Tricepts and Abdominals
Lat pulldowns: 4x10
Seated cable rows: 4x10
Tricepts:
Cable pushdowns: 4x10
Skull crushers: 4x10
Abdominals:
Leg raises: 4x15
situps on decline bench:4x15

Wednesday: Legs(quadricepts, hamstrings)
Squats:4x10
Hamstrings:
Leg curls:4x10

Thursday:Calves and shoulders and Trapts
Calves:
Standing calf raises: 6x15
Shoulders:
Side lateral raises: 4x10
Front lateral raises:4x10
Trapts:
Shrugs: 4x10

Friday: REST
Saturday:REST
Sunday:REST

Follow this plan for a few months and feel free to add some cardio and more advanced workouts.

-Louie

[bixtonim]

you should write a book ,explaining this complicated workout,seems very effective

[wannaBmoy]

Personally, I think splits for a beginner teen is one of the worst possible starting points. IMO, starting with a fullbody routine that allows for good strength gain and learning fundamentals of weight training is superior than beginning with a split. Once the beginner teen learns more about their bodies and about lifting, they'll probably be able to create their own routines to cater to their own needs.

[Louie5]

Splits actually work better from the beginning because lets say you do 2 muscle groups on monday chest and biceps..you wake up the next morning and see how effective the workouts u did the day before were. Also it allows you to concentrate more on the muscles your working. Ask any health proffesional hands down splits are better.

-Louie

[Louie5]

some benefits to split routines are:

Less fatigue which equals greater loads and strength gains.

Greater attention per muscle group

and last but not least

you are less apt to overtrain with a split routine

-Louie

[I-beam]

the fact that you spell it bicepts, tricepts and trapts shows me your an idiot

and quadricepts

[wannaBmoy]

Originally Posted by Louie5

Splits actually work better from the beginning because lets say you do 2 muscle groups on monday chest and biceps..you wake up the next morning and see how effective the workouts u did the day before were. Also it allows you to concentrate more on the muscles your working. Ask any health proffesional hands down splits are better.

-Louie

I don't even want to get into this. Do a search we have enough split vs fullbody threads already.

/thread

[TheStender]

I always thought the Rippetoe program was a good program for beginners. Maybe it's just me though.

[cbarickm]

At the risk of being redundant, Rippetoes FTW. I don't think there is a better beginner routine.