For teens

What Workout Plan Worked Best For You?

I will provide a sample workout but without an exact set and rep range because that always varies for me. I train mostly on instinct and feel. Set ranges from 4-5 on most exercises. Rep ranges are lower on powerlifts such as bench, squat, and deadlifts.

Sample Training Week:

Monday - Chest


Incline Bench
Flat Bench
Decline Bench
Dumbbell pullovers
Fly machine
Cable crossovers

Tuesday - Legs


Squats
Leg press
Leg curl
Leg extension
Single leg extension
Single leg curl
Stiff-legged deadlifts

Wednesday - Rest

Thursday - Back
Lat pulldown
Barbell rows
1 arm dumbbell rows
Pullups

*Deadlifts done every other week

Friday - Shoulders


Behind the neck press
Side lateral raises
Front raises
Rear delt machine
1 arm lateral raises using cables

Saturday - Bicep/Tricep


Biceps:
Dumbbell curls
Preacher curls
Cable curls

Triceps:
Skull crushers
Triceps Pushdown
Weighted dips


Sunday - Rest

*Calves are done every other day starting from Monday