The Best Workout Routine for Teens (Based on Science)
If you’re a teenager and you want to get in great shape then you need to watch this video! A lot of people turn to the internet for exercises, workouts, and routines and they make things too complicated! It’s can be much easier than you think.
The main thing you need to achieve is progressive overload. What that means is increasing the weight you use to force your muscles to adapt. But not only is it effective but it is also science-based.
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⏰TIMESTAMPS⏰
2:52 Day 1 – Push day – Chest, Shoulders, and Triceps
Bench Press (12,10,8)
Incline Bench Press (12,10,8)
Flys (20,15,12)
Crossovers (20,15,12)
Military Press (12,10,8)
Lateral Raises (12,10,8)
Reverse Flys (12,10,10)
Skull Crushers (15,12,10)
Tricep Extensions (15,12,10)
Kickbacks (15,12,10)
4:43 Day 2 – Pull Day – Back and Biceps
Lat Pulldowns (12,10,8)
Dumbbell Rows (12,10,8)
Pullovers (12,10,8)
Dumbbell Curls (15,12,10,8)
5:51 Day 3 – Legs
Squats (15,12,10)
Deadlifts (15,12,10)
Lunges (15,12,10)
Day 4 – Active Rest
30 Min Cardio
Various Ab Exercises
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My name is Brett Maverick Lange and I make video’s about reactions, challenges, fitness, nutrition, fashion, lifestyle and anything fun through a combination of informative videos and vlogs. I preach a lifestyle whereas you can combine fitness with every aspect of your life, such as social activities, drinking alcohol, partying and still eating your favorite foods on a daily basis. Don’t forget to subscribe if you want to stay up to date 🙂
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Howto & Style Mens Style Fitness bodybuilding
Blablalbalabla
Dose anyone know how long I should do this for before I should change it up?
Might guy: THE POWER OF YOUTH
The fact I’m getting mcdonalds adds on this vid….
I have two questions.
1. This routine only covers 4 days of the week, and I’d much rather have every week be the same in terms of what exercises I’ll be doing. What should I do in the other days? Should I just do more cardio and abs?
2. What should I do for forearms? I have the strongest grip strength in my class and I don’t want to lose that position. No, I don’t massage the sausage so that won’t be part of my workout.
Hey Brett you didn’t specify (I think) about what to do after day four, repeat? Breaks in between days yes or no?
im starting gym feb 1. im 15 turning 16 in feb 26. im 156 cm tall i have hgh(growth hormone deficit ) deficit and I’m injecting it. i am 46 kilos . Wish me luck. Il update progress in a month .
When he doesn’t know most gyms have an age limit 🙁
Im on day 1 but I can barley put weights on my workouts any help
hi, wouldnt this be a bunch of really short workouts as none of these imo take more than 30 minutes?
Should I do this every day or ev every second day
Ngl im 14 and i think you just changed my life
I am now a sceptic of all fitness influencers. Is there a well informed soul out there that can confirm that this info is legit. I’ve been doing home workouts for a while and I’m about to hit the gym and I’m not sure what to do for my split.
I am 15 and am working out And Getting greeeat gains
I’m 15 rn, ex just broke up with me. IM READY TO LOOK LIKE THAT AT 17
What about dietinf
Since it’s a 4 day thing, what’s a good way I can fit this into my week, like should I go all 4 days then a rest day, and all 4 days in a row again, cause then I’ll be doing chest on a Different day every week. What’s a good way to go about this?
R u on testosterone?
Start again after rest?
This is kinda strange since the first day is 10 movements, and the it’s , then it’s 3, seems very dis proportionate
lost 20 fucking kgs
3:03
Is it a good idea to do abs and cardio on all of the active days? Also could you just start with using whatever gym machines target the specific day’s areas and then work up to dumbells? I’m a little nervous about doing the right technique
I do this calisthenics weighted workout. It’s great cuz I’m really getting bigger
A reminder to myself
Day 1: 2:55 Chest, shoulders and triceps.
Start with your chest. Bench and inclined bench. Also do flies and crossovers. Now do shoulders. Do overhead press, lateral raises, and reverse flies. Finally, triceps. Do skull crushers, tricep extensions, and kickbacks.
Every exercise should be three sets of eight to twelve repetitions.
Day 2: 4:42 Back and Biceps. Start with the back. Do lat pull downs and pull overs. Your bicep should be warmed up, simply do curl ups with supination.
Again, 3 sets of eight to to twelve reps should do the trick.
Day 3: 5:51 Legs.
Do squats, deadlifts, and lunges.
Remember to sleep at least 7 hours every night.
Day 4: Free active day, simply do cardio and abs.
Does this still work if your 11-12
Is it a good idea to do day 1 as monday, day 2 as wednesday and day 3 as friday? with tuesday and thursday for cardio or do they need to be day after day?
Before this video I was 16 years old. At that time I was 6’4 and 130 pounds. Now 2 years later, I’m 6’8 and 215 pounds.
thanks
Guys don’t forget neck
A reminder to myself
Day 1: 2:55 Chest, shoulders and triceps.
Start with your chest. Bench and inclined bench. Also do flies and crossovers. Now do shoulders. Do overhead press, lateral raises, and reverse flies. Finally, triceps. Do skull crushers, tricep extensions, and kickbacks.
Every exercise should be three sets of eight to twelve repetitions.
Day 2: 4:42 Back and Biceps. Start with the back. Do lat pull downs and pull overs. Your bicep should be warmed up, simply do curl ups with supination.
Again, 3 sets of eight to to twelve reps should do the trick.
Day 3: 5:51 Legs.
Do squats, deadlifts, and lunges.
Remember to sleep at least 7 hours every night.
Day 4: Free active day, simply do cardio and abs.
Is this only for boys?
This is so helpful dude thanks
and what about diet?
I’m 14 and don’t have any of those gym equipment apart from weights dumbbells and pull up bars
Thx brett
What does the “(12,10,8)” mean?
How do you get through all that I’m used to just doing one muscle each day tried this and couldn’t even do the first day please help
I can‘t go to the gym at 14
Does this help you lose belly fat and weight in general?
2:55
4:41
5:49
I have a question. How long could we stick to this routine and exercises that you did?
What are the numbers in brackets for ?
Does this mean you dont do any other exercise that day or I can do a little of my daily exercise plus this. Someone pls tell me.
I’m 11 but I’ve already started puberty so I do have a lot of testosterone and I’ve already noticed gains
How many hours a day do I lift weights
This is really great I like how you dont complicate things it is about basics and people forget that but dont forget to also switch from time to time as your body adapts to the same workout its hard to keep getting gains if not like push pulls on same day.
What does that (12,10,8) mean?
Thq
Cardio… after legs? No thank you.