Strength Training Workout for Teens
Over the last 5 decades there have been countless rumors about teenagers pumping iron. From weight training will stunt the growth to shortening the muscles in your body, the rumors seem endless. Less than 18 months ago the American Academy of Pediatrics published the exact opposite findings.
They said teenagers who train with weights on a regular basis will have increased strength, reduced body-fat, improved cardio fitness levels, higher density bone strength plus improved cholesterol. The report went on to say that the improved general mood of teen-ages doing weight training was especially evident in the study.
Teenagers should be active whether playing soccer, football, hockey or baseball they should all do some form of exercise, however if you are not doing anything and you are a teenager you should do 30 minutes of cardio on a cycle or stair-climber after each workout.
The routine listed below is for teenagers looking to add some muscle, increase their strength and get healthy. The routine is training only three times a week with a full day's rest between workouts. Workout one is followed by a day rest and then workout two, the third workout would be the workout you started with.
Workout ONE
Chest:
Bench-press 1 x 15 reps as a warm up then 1 x 12 before you start to do 3 sets of 8 to 10 reps.
Incline Bench-press 1 x 12 reps just as a warm up and check your form then do 3 sets of 6 to 8 reps.
Flys 5 x 10 - 12 reps
Back:
Bent-over rowing 1 x 15 reps as a warm up then do 1 x 12 then get started with 3 sets of 8 to 10 reps.
Lat Pull-downs 4 x 8 - 10 reps
Good Mornings 3 x 8 - 10 repsWorkout TWO
Arms:
Barbell Curls 4 x 10 - 12 reps
Triceps Pushdowns 5 x 10 - 12 reps
Legs:
Squats Start with 1 x 15 reps as a warm up then do 1 x 12 reps to check your form and feel strong for 3 x 8 - 10 reps
Leg Press 5 x 15 - 18 reps
Calf Raises 3 x 10 - 12 reps
Shoulders: Shrugs 5 x 10 reps
D/B side lateral raises 5 x 8 - 10 reps
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