Health

Workout Plans for Teenage Guys to Build Muscle

WARM-UP:  The initial step of everything new we perform is really important and special. So is in the gym. The initial step of warm-up prepares your body for next stage of the workout. The warm-up reduces the chances of injury and also prevent from damaging muscles. By doing warm-up the muscles get free to start for the workout and helps to do exercises in a better way. It gives you many other benefits as well.

But if you ask for the best exercise from experts they all will recommend you to do the warm-up first before the exercise.

Do Two Warm-up sets before starting any exercise.

The Main Benefits of Warm Up are

  • Mentally Ready.
  • Improvement in Performance.
  • Primes your body to Deliver Nutrients.
  • Lactic Acid Releases Late.
  • Increase Range of Motions.
  • Mental Focus.
  • Prevent Soreness.
  • Active Muscles & Blood Flow.
  • Reduces Heart Stress.

WORKOUTS

MONDAY

CHEST & TRICEPS [Three sets 12,10,8 reps.]

1. SUPERSET

a. Barbell incline press (close grip)

b. Barbell inclines press (regular grip)

2. REGULAR SET

a. Dumbbells press (10sec hold last rep)

3. SUPERSET

a. Decline cable fly (High Angle)

b. Regular cable fly (middle angle)

4. SUPERSET

a. Rope triceps press down

b. Dumbbell or barbell skull crusher

5. SUPERSET

a. Bar or rope overhead extension

b. Triceps bench dips (Use plates)

TUESDAY-: BACK & BICEPS

[Three sets of 12,10,8 reps.]

1. SUPERSET

a. Let bar pull down (close grip)

b. Let Rope rows (seated on the bench or floor)

2. DROP SET

a. Dumbbell rows (3rd set is a drop set)

3. SUPERSET

a. Barbell rows (Underhand grip)
a. Hyperextension(Holding weight)

4. SUPERSET

a. DB hammer curl

b. Dumbbell concentrate curl

5. REGULAR SET

a. Prone incline barbell spider curl

6. REGULAR SET

a. High angle cable curl

WEDNESDAY

CARDIO & ABS

1. CARDIO: TREADMILL

a. 5min slow walk

b. 20min running

c. 5min cooldown

2. SUPERSET

a. Incline crunch (7+7+7)

b. Laying leg rise (10+10+10)

c. Planks (90-120sec hold)

THURSDAY

SHOULDERS & TRAPS  [Three sets of 12,10,8 reps.]

1. REGULAR SET

a. Barbell shoulder press

2. DROP SET

a. Dumbbell press (3rd is a drop set)

3. SUPERSET

a. Rope face pull

b. Single hand DB side raise

4. SUPERSET

a. DB rear delt fly

b. Dumbbell or barbell shrugs

FRIDAY-: LEGS  [Three sets of 12,10,8 reps.]

1. REGULAR SET

a. Leg press (normal stance)

2. SUPERSET

a. DB sumo squat

b. DB deadlift

3. REGULAR SET

a. Leg press on smith machine or wide stance leg press

4. MULTISET

a. Prisoner lunges & squats

5. REGULAR SET

a. Calf raise on leg press

In this workout plan, you have to take rest for two days SATURDAY & SUNDAY.

PRECAUTION DURING & AFTER GYMING

  1. Take support of trainer or your gym mate.
  2. During weight training don’t put too much pressure on your body and mind.
  3. Before starting exercise do 10min of warm-up.
  4. Wear something light and comfortable.
  5. Take 60sec gap in every rap.
  6. Before starting any exercise lift the less weight for warm-up and after that start the sets.
  7. Always use gloves during weight training.
  8. Take sips of water or any energy drink/supplements during the workout.
  9. Don’t lift too much weight too soon.
  10. Always keep your back straight.
  11. Eat healthy food 30 minutes before going to the gym.
  12. During workout time keep all the things away.
  13. Your efforts should be the focus and control.
  14. Your chest should always be up and you’re head in a natural position.
  15. During any type of bench press & shoulder Press your wrist should be straight.
  16. Use supporter in every lower body part exercise.
  17. Take sufficient amount of sleep.
  18. Take a cool shower it helps to decrease the swelling after a workout.
  19. Do not eat unhealthy food & junk food.
  20. Increase plate’s weight after each rap.

AUTHOR’S BIO

I am SUDHANSHU SAWADIYA, working with INH News channel INH News especially covers “Chhattisgarh news”. Besides that, I am pursuing my graduation in B.A with mass communication from MATS University, Raipur (C.G).

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