The teen muscle training program will help you grow muscles fast

Teenagers are in the growth and development period, you can moderate muscle exercise, but not excessive. Excessive exercise of the body’s muscles can lead to developmental problems in teenagers. Therefore, it is best to use light weights when developing a muscle program for teenagers. So today we will introduce a youth muscle training program, let’s go and have a look!

Muscle training beginner program
Before training to do a good warm-up exercise, stretching, using some light weight to stimulate the muscles, the general selection of weight can let you do 10 to 12 times can feel some muscle tension. After several repetitions, the muscles should feel bloated and warm. You should also do some relaxing stretches after training. This helps more blood flow through the main muscle group more smoothly, which helps muscle recovery.

Day 1: Back and back shoulders
Pull-ups 5-10RM
Neck push 8-12RM (times) x3
Barbell row 8-12RM (times) x3
Dumbbell single arm lift 10-12RM (times) x3
Straight leg hard pull 8-10RM

Day 2: Chest
Push up 8-10RM
Bench press 10-12RM (times) x3
Dumbbell Bird 10-12RM
Parallel bar support arm flexion 10-12RM

Third day off

Day 4: Legs
Squat 10-15RM(times) x3 sets
Seated leg extension 10-15RM
Dumbbell lunges 10-12RMx3 sets
Prone leg bends 8-12RM
Calf raise 8-12RM

Day 5: Arms and abdomen
Sit up and down 15-20RM(times) x3
Supine leg lift 15-20RM
Dumbbell neck back bend 8-12RM (times) x3
Support 12-15RM behind the hand
Barbell double bend 8-12RM
Dumbbell bend 8-12RM

Rest on the sixth and seventh days