Strength and Lean muscle building ideal for Teens

To gain lean muscle mass and work towards achieving your dream physique while having fun too by hitting new PR’s almost every week, noticing yourself get stronger each time and building the discipline you need for the rest of your life.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Make sure you warm up, not on the cardio bike but with the cable machine or with light dumbbells

Bench Press (Close Grip)

Incline Bench Press (Barbell)

Chest Fly (Machine)

Bicep Curl (Barbell)

Concentration Curl

Hammer Curl

Chest and Biceps

Lat Pulldown

Bent Over Row (Barbell)

Seated Row (Cable)

Single Arm Row (Dumbbell)

V-Handle Tricep Pushdown (Cable)

French Press

Overhead Extension (Dumbbell)

Back and Triceps

Don’t skip legs. hitting legs actually produces testosterone even 72 hours after! 

Squat (Barbell)

Hack Squat

Walking Lunge (Dumbbell)

Romanian Deadlift (Barbell)

Seated Calf Raise

Cable Crunch

Bicycle Crunch

Lying Leg Raise

Russian Twist (Dumbbell)

Plank

Legs and Abs 

Seated Military Press (Barbell)

Upright Row (Barbell)

Lateral Raise (Dumbbell)

Shoulder Press (Machine)

Seated Shoulder Press (Dumbbell)

Neck Curl

Neck Extension

Shoulders and Neck

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