teen strength training

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    jord04's Avatar
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    teen strength training


    hi my names jordan, i am really lloking to devote myself to strength training as i want to become as strong as i can be.

    this is my current workout.

    Monday workout

    Flat barbell bench press: 1set of 12reps, 5sets of 5reps, 1set of 1 too 2 reps
    Military press: 5sets of 5reps
    Incline dumbbell bench press: 5sets of 5reps
    Shoulder press: 3sets of 8reps
    Bicep curls: 4sets of any exercise 8 too 10reps
    Bent-arm barbell pullovers: 3sets of 10reps
    Butterfly: 3sets of 10reps

    You can do any other exercise of your choice when waiting for equipment or for your partner to finish.

    Wednesday workout

    Barbell squat to a bench/wide stance: 1set of 12reps, 5sets of 5reps, 1set of 1/ 2reps
    Barbell rows: 5sets of 8reps
    Cable pull-downs: 3sets of 8reps
    Side lat-raise: 3sets of 8reps
    Leg press: 3sets of 10reps
    Leg curl: 3sets of 10reps
    Barbell squat to a bench: 1set of 20reps

    You can do any other exercise of your choice when waiting for equipment or for your partner to finish.


    Thursday workout

    Dead lifts: 5x5 of the same weight. Add more weight each week.
    Also do dead lifts with 5 sets of 1 rep max.
    2 sets of 10 on decline bench press
    2 sets of 10 on military press
    3 sets of triceps any exercise 8 too 10 reps

    my max 1rm lifts are.

    Bench press 265 pounds
    Squat 400 pounds
    Dead lift 385 pounds

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    pantherdude63's Avatar
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    looks like a decent workout. How old are you?
  3. New Member
    hok610's Avatar
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    his profile says hes 16
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