Workout for Teenagers- Get Ripped!

Workout for Teenagers -Get Ripped!

Are you between 14-19 and want to get ripped, strong, and toned? This workout is for you! Workout for Teenagers.

Before we get started with the workout we need to go over some basic principles of bodybuilding.

  1. You don’t have to workout every day. Give your body some rest.
  2. You don’t have to workout the same muscles every day. This is a really bad idea.
  3. You need plenty of protein and carbohydrates to build lean muscle and help your muscles recover.
  4. Good workouts should take no more than 45 minutes in the gym!
  5. You may hate legs, but do them anyway. They release the most growth hormone and testosterone than any other workout. This will help all your other body parts grow!

So we have the principles, let’s get to work!

 

Workout for Teenagers – Let’s get ripped!

#1: Chest and Triceps

#2: Legs

#3: Back and Biceps

#4: Shoulders/Traps/Abs

*Note: You do not have to do these back to back, you do each one of these exercises once a week*

# 1: Chest and Triceps

Barbell Bench Press: Barbell bench press is the staple of building a great chest!

5 sets (after two warm-up sets of the bar and another light set), go up in weight after each set: 12, 10, 8, 6, 5

Image result for bench press

Inclined Dumbbell Press:  Great for building the upper pecs!

3 sets: 10, 10, 10

Image result for incline dumbbell press

Dumbbell Flies: Great burnout exercise on chest day!

3 sets: 12, 12, 12

Image result for dumbbell flyes

Dips: One of the great triceps builders! If you can’t do it on a dips machine, do it on a bench!

3 sets: 10, 10, 10

Image result for dips or  Image result for dips

Triceps Rope Extensions (Towards Ground): Building Quality Horseshoes!

3 sets: 12, 12, 12

 

Dumbbell Kickbacks: Feel the burn! Slow and steady!

3 sets: 8, 8, 8

 

Image result for triceps kickbacks

#2: Legs

Squats: The best exercise in the world. Build those legs up!

5 sets (after 2 warm-up sets of just the bar) Go up in weight each set: 12, 10, 8, 6, 5

Image result for squats

Leg Press: Get those legs pumped!

3 sets: 25, 25, 25

Image result for leg press

Leg Extensions: Defining the muscle!

3 sets: 10, 10, 10

Image result for leg extension

Leg Curls: Holy Hamstrings!

3 sets: 10, 10, 10

Image result for leg curls

Calf Raises: Seated calf machine or standing calf raises on smith machine

5 sets: 15, 15, 15, 15, 15

Image result for seated calf raise or Image result for calf raise smith machine

 

#3: Back and Biceps

Lat Pull Downs: Redbull doesn’t give you wings!

5 sets after 2 warm-up sets of light weight, go up in weight each set if possible: 12, 10, 8, 6, 6

Image result for lat pulldown ronnie coleman

Reverse Grip (close grip) Pull Downs: Fire up those lats!

3 sets: 10, 10, 10

Image result for reverse grip lat pulldown

 

Deadlifts* (If you have spotter who can watch your form)

3 sets: 10, 10, 10

Yates Rows: Build up that back! * (Do Yates Rows if no Deadlifts)

3 sets: 12, 10, 8

Image result for yates rows

Single Arm Row

3 sets: 10, 10, 10

Image result for single arm row

Hammer Curls: Pump those biceps

3 sets: 10, 10, 10

Image result for hammer curls

Preacher Curls: BIGGER BICEPS!

3 sets: 12, 10, 8

Image result for preacher curls

Inclined Dumbbell Curls: OUCHIE! Slow and all the way down!

3 sets: 8, 8, 8

Image result for incline dumbbell curls

 

# 4: Shoulders/Traps/Abs

Shoulder Press: Boulder Shoulders 101

5 sets (after 2 sets of warm-ups with light weights): 10, 10, 10, 10, 10

Image result for Shoulder press on smith machine

Lateral Raises: Builds beef on the sides

3 sets: 10, 10, 10

Image result for lateral raises

Frontal Raises: Look mean!

3 sets: 10, 10, 10

Workout for Teenagers

Rear Delts: Look mean from behind!

3 sets: 10, 10, 10

Image result for rear delt

Barbell Shrugs: Make your shoulders touch your ears!

5 sets: 10, 10, 10, 10, 10

Image result for barbell shrugs

Lumberjacks: Keep core tight!

3 sets: 30 seconds each!

Image result for medicine ball slams

Mountain Climbers: Keep core tight!

3 sets: 30 seconds each!

 

Pre Workout/Post Workout

You are too young to be doing large dosages of caffeine and other stimulants. The best advice I can give you is to supplement with 1st Phorm Creatine. <—- Click link for free shipping! This is a great supplement to gain muscle and aid in recovery. It is also dirt cheap and will mix with your protein shake. You can take creatine anytime of the day because it doesn’t work right away. It takes time to build up in your system.

What is super important is to supplement with protein and carbs immediately after your workout. After your workout your body becomes ANABOLIC. This means your body wants to grow muscle. It needs protein, amino acids, and carbohydrates to do so. The best thing you can do for your muscles is to purchase the Post Workout Stack from 1st Phorm.  <—- Click link for free shipping! This stack (which includes Phormula-1 and Ignition) will send pure whey isolate and glycogen to the muscle to rebuild, repair, and grow lean muscle. There isn’t another supplement that is quite like this, plus it tastes amazing. I suggest Root Beer Float, CTC (cinnamon toast crunch), or Fruit Punch! You can add your creatine directly to the shake to help with muscle growth and recovery!

Again, what you do post workout determines if you wasted your workout or not. I wish I knew that almost 20 years ago!

If you make a purchase, hit me up and I will customize the workout and meal plan for you for free! nutritiontrain@yahoo.com!

 

 

Hope you enjoyed the workout, now go get some gainz!

 

Dustin Holston

Personal Trainer/Sports Nutritionist
TeamNutritionTrain.com

 

 

 

Share:

Leave a Reply

Your email address will not be published. Required fields are marked *