Help with a workout schedule for 15 year old?

Question

I have just purchased a bench and i have searched internet sites for a workout schedule but they are for adults, I need one that is for a teenager (15-16), can someone help me put a schedule together that excersizes every muscle in the body, time is not too much of an issue, neither is the amount of days (including the weekend). Someone with experience in this field would also be great, though i am open to anything! Thanks for your answers!

Answer 1

You need to go to a local exercise professional. The reps for your age are less and the weight limit is charted. I find most advise on line may harm you, since nobody can see you. Just go to the local exercise facility and do it right.

Answer 2

First stage is hypertrophy:

Two months long a body part a day so that is a five day schedule.
reps about 10-15 no more no less. Moderate intensity four sets for large muscle groups (chest back legs0 three for smaller( bi and tri, shoulders) You should barely be able to finish the last reps of the last set.

Strength phase:
Two months long;
Three days a week, power cleans bench and squats. Pyramid style something like this; First two weeks 8,8,6,6
week 3- 8.7.6,5
week 4-8,6,6,5
week 5-8,6,5,4
week 6-8,5,4,3
week 7-8,5,4,3
week 8-8,4,3,2
You will have to add in the other bodyparts as you see fit and if you have the energy after the big three. For an actual progrma Pm me and I will get it to you.


Try putting ur left leg on to the bench while the right one 90 degrees srtaight to the bench ,

then do some dips while having few intervels of water and fruit juices,

then go for a swim daily on a pool (Diving likewise)

and for more mail to :::::::::: [e-mail] ::::::::
(write the question clearly)

Answer 3

swimming is great way to exercsise every muscle in the body and its enjoyable too. Do u have access to a pool? If yes do a couple of laps each day and you should be doing just fine as far as fittness goes.

for the bench workouts probably you should just do what the adults do but with reduced weights then work your way up.

Answer 4

I don't know much about it, but I think you should go easy on the lifting until you are in your early 20s. I seem to remember reading that too much stress will stunt your growth. So unless you're unusually tall or past puberty, I would go light until later. Good luck!

Answer 5

Consult a trainer with a good reputation

Answer 6

just check the adult ones and reduce the exercises and weights thats all

Answer 7

I would check out askmen.com, they might have the answer.