Bodybuilding Workout Plans for Teenagers 2013
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| Bodybuilding Workout Plans for Teenagers 2013 |
Beginning a bodybuilding regimen
during your teenage years can help you start a lifelong program of
physical fitness. Target every major muscle group at least once a week,
including your chest, back, shoulders, biceps, triceps and legs. Choose a
bodybuilding schedule that fits best with your lifestyle. Complete two
or three sets of eight to 15 repetitions of each exercise.
Three-Day Bodybuilding Workout
A
three-day workout allows you to target every major muscle group once a
week. This type of bodybuilding program gives your muscles plenty of
time to recuperate and develop between workouts. Choose any four days a
week to rest from this program. Concentrate on your chest and biceps on
the first day with bench presses and biceps curls. On day two, target
your legs and shoulders. Use a leg extension machine or leg press for
your quadriceps, a leg curl machine for your hamstrings and a seated or
standing calf raise machine for your lower legs. With a dumbbell in each
hand, perform shoulder-strengthening military presses. On day three,
strengthen your back and triceps with bent-over rows and triceps
extensions.
Circuit Training Workout
Circuit
training workouts allow you to target multiple muscle groups in a short
period of time. To perform this type of workout, choose five or six
different exercises and complete one set of each back to back before
taking a short rest. For example, perform 10 lunges, 10 pushups, 15
situps, 10 dumbbell curls, 10 dumbbell chest presses and 10 dips before
taking a two-minute rest. You can also choose to target one group of
muscles during a circuit training session, such as lower-body muscles,
upper-body muscles or core muscles. Perform four to six sets of your
circuit training workout.
Home Body-Weight Workout
You
can complete a bodybuilding workout without any free weights or
strength-training equipment, and without leaving your home. Perform
pushups to target your chest and triceps and underhand chinups for your
biceps, shoulders and back. Concentrate on your glutes, hips, quadriceps
and hamstrings with body-weight squats. Stand on the edge of a stair to
perform calf raises. This short, full-body workout can be completed two
or three days a week.
Aerobic Exercise
Aerobic
exercise is essential for shedding fat from any area of your body.
While you cannot pinpoint specific areas of your body that will shed fat
from aerobic activity, as you tone your body and lose weight, you lose
fat evenly all over your body. The Centers for Disease Control and
Prevention recommends teenagers under age 18 perform at least 60 minutes
of physical activity every day. The majority of this activity should
come from aerobic exercise, but strengthening exercises also contribute
to meeting these guidelines. Choose from vigorous aerobic activities,
such as running, swimming laps, jumping rope or in-line skating.
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