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Teenagers always want to impress and greater numbers than ever are looking to do this by having a spectacular body with muscles to match. Bodybuilding is also for teenagers who want to have well toned physique and improve their overall health. There are specific teenage bodybuilding exercises that they need to stick on to in order to achieve their bodybuilding goals.
Tips for Teenage Body Building
Workout Frequency: You can do this workout 3 days on followed by one day off as I did during my teen years. If you need more time to recover from your workouts, you can train 2 days on and 1 day off picking up the next workout in the sequence on the following training day. Hardgainers do best by training Monday, Tuesday, Thursday, and Friday with weekends off.
Use Perfect Form: Make sure that you use perfect form on all exercises for maximum stimulation and injury prevention. Never sacrifice form in order to add more weight.
Keep It Fast Paced: Rest 60 seconds in between sets.
Workout for Chest, Shoulders, Triceps
Incline Bench Press (alternate with Incline Dumbbell Press every other workout) 4 sets of 12, 10, 8, 8 reps
Flat Dumbbell Press (Chest Dips every other workout) 3 sets of 10-12 reps
Incline Flyes 3 sets of 12-15 reps (alternate with Flat Flyes every other workout)
Dumbbell Shoulder Press (alternate with Upright Rows every other workout) 3 sets of 12, 10, 8 reps
Lateral Raises (alternate with Military Press every other workout) 3 sets of 10-12 reps
Bent Over Laterals (alternate with Rear Delt Machine) 3 sets of 12-15 reps
Triceps Dips on Parallel Bars (alternate with Close Grip Bench Press every other workout) 4 sets of 12, 10, 8, 8 reps
Straight Bar Triceps Pushdowns (alternate with Overhead Dumbbell Triceps Extensions every other workout) 4 sets of 10-12 reps
Workouts for Thighs, Hamstrings and Abs
Squats (alternate with Wide Stance Squats) 4 sets of 12, 10, 8, 8 reps
Leg Press (alternate with Hack Squats) 3 sets of 10-12 reps
Leg Extensions (alternate with One Legged Leg Extensions) 3 sets of 12-15 reps
Standing Leg Curls (alternate with Lying Leg Curls w/ Toes Out) 3 sets of 8-10 reps
Lying Leg Curls w/ Toes In (alternate with Seated Leg Curls) 3 sets of 8-10 reps
Lunges (alternate with Step Ups) 3 sets of 12-15 reps
Hanging Leg Raises (alternate with Knee-Ins) 4 sets of 10-15 reps
Crunches on Exercise Ball (alternate with Bicycle Crunches) 4 sets of 10-15 reps
Workouts for Back, Biceps and Calves
Wide Grip Pull-ups to Front (alternate with Wide Grip Pull-ups to Back) 4 sets of 8-12 reps
Reverse Close Grip Chin-ups (alternate with T-Bar Rows) 3 sets of 10-12 reps
Low Pulley Rows (alternate with One Arm Rows every other workout) 3 sets of 12-15 reps
Concentration Curls (alternate with Preacher Curls) 3 sets of 8-10 reps
Incline Curls (alternate with Incline Hammer Curls) 3 sets of 10-12 reps
Hammer Curls (alternate with High Pulley Curls) 3 sets of 12-15 reps
Standing Calf Raises (alternate with Calf Press) 4 sets of 8-10 reps
Seated Calf Raises with Toes In (alternate with Seated Calf Raises with Toes Out) 4 sets of 15-20 reps
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