You must be searching for which is the best workout routines for teens because as a teenager you want to look good, fit, and stronger and most probably want to get into the best shape. No matter you are a boy or girl, men or women everybody wants to maintain their health and fitness and when you are teens especially going to colleges you want to get the attention of most of the other folks.
Teens are the people who are into the phase of their life when everything is ahead to achieve and during teenage, your mental skills, personality, and physical appearance is important. So teens might be doing workouts to gain weight, lose weight, and build muscles. Whatever may be the reason a good fit and healthy body is a must.
Some of you might want to get into sports like running, boxing, karate, bodybuilding, etc. Even though all these passions and hobbies are different but they all have one thing in common and that is to achieve the goals. You have to start doing exercises and a good workout routine is required to get that perfect fit body. So in this post, I am going to share simple but effective workout routines for teens.
Workout Routines for Teenage Boys & Girls
If you have just started doing workouts then I would recommend you not to train more than 5 days in a week and if you are very busy studying or preparing for your exams then a 3-day workout routine is more than sufficient to achieve your fitness goals. So by taking into account your studies I will show a 3-day workout routine.
Day 1 – Monday; Chest and Biceps
1) Bench press – 3 sets of 8 to 10 reps
2) Dumbbell press – 3 sets of 8 to 10 reps
3) Incline Bench press – 3 sets of 8 to 10 reps
4) Pushups – 3 sets of 8 to 10 reps
1) Barbell curl – 3 sets of 8 to 10 reps
2) Dumbbell curl – 3 sets of 8 to 10 reps
3) Preacher curl – 3 sets of 8 to 10 reps
4) Dumbbell concentration curl – 3 sets of 8 to 10 reps
Day 2- Wednesday; Shoulder and triceps
1) Military press – 3 sets of 8 to 10 reps
2) Dumbbell shoulder press – 3 sets of 8 to 10 reps
3) Dumbbell lateral raises – 3 sets of 8 to 10 reps
4) Dumbbell front raises -3 sets of 8 to 10 reps
1) Dumbbell extensions – 3 sets of 8 to 10 reps
2) Cable Pushdowns – 3 sets of 8 to 10 reps
3) Skull crushers – 3 sets of 8 to 10 reps
4) Barbell extensions – 3 sets of 8 to 10 reps
Day 3 – Friday; Back and Legs
1) Pull-ups – 3 sets of 8 to 10 reps
2) Lat pull down – 3 sets of 8 to 10 reps
3) Barbell rowing – 3 sets of 8 to 10 reps
4) Cable rowing – 3 sets of 8 to 10 reps
1) Barbell squats – 3 sets of 8 to 10 reps
3) Leg press – 3 sets of 8 to 10 reps
3) Leg extensions – 3 sets of 8 to 10 reps
4) Leg Curls – 3 sets of 8 to 10 reps
- Tuesday, Thursday, Saturday, and Sunday are off to give rest to your body and muscles. This will get you much better results and don’t over-train your body. You are not going to gain more by doing workouts 7 days a week, this workout routine is best for teenage boys and girls.
- For core workouts and cardio training you can do that on every alternate day like on Monday you can do your cardio exercises after finishing your workout. On Wednesday you can do your abs workout routines by following the same style. In this way, your body muscles will get equal attention and it will train your whole body muscles.
- But if you are overweight and losing weight is your aesthetic goal then you can do 20 to 30 minutes of cardio workouts on off days.
So this is the workout routine for teenage boys and girls. Look, this a general basic 3-day workout program. It is not tuned for the requirements of ladies. If you are searching for a women’s beginner gym routine, you can find it here. Physical fitness leads to your health and growth in a meaningful way as a teenager. For most teenagers, having a healthy body is a priority and it may not be so simple. This is really possible with a proper food selection, good exercise routine, and consistency.
From the age of 16, the usual 3 days/week regimens in the gyms are allowed. A teenager younger than this age should preferably rely on bodyweight workouts and an increase in the number of repetitions, not on gym weights. An adolescent can go to the gym and begin doing workouts and strength training programs to build muscle mass. Remember starting gym training is not easy as you think. If a person gets used to it from adolescence, indeed, the chances of having a good physique in adulthood are quite high.