Right, now i'm currently 13, I started working out since 12 (seriously all the way!) I just joined a new gym today and I need a new routine... So if its not that much trouble to you, can you design one for me? I want to get as big as my body will let

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Right, now i’m currently 13, I started working out since 12 (seriously all the way!) I just joined a new
gym today and I need a new routine… So if its not that much trouble to you, can you design one for me? I want to get
as big as my body will let me. I know it will take time. So if you could just help me on this, it will be extremely
appreciated!

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No problem, here is a good workout routine that you can follow.

Monday
– push ups 3 sets of as many reps as you can do
– bench press 3 sets of 15 reps
– pull downs 3 sets of 15 reps
– bent over barbell row 3 sets of 15 reps
– barbell curls 3 sets of 15 reps
– tricep push downs 3 sets of 15 reps

Tuesday
– squats 3 sets of 15 reps
– leg extensions 3 sets of 15 reps
– leg curls 3 sets of 15 reps
– standing calf raises 3 sets of 15 reps
– crunches 3 sets of 50 reps
– reverse crunches 3 sets of 50 reps

Wednesday
REST

Thursday
– push ups 3 sets of as many reps as you can do
– bench press 3 sets of 15 reps
– pull downs 3 sets of 15 reps
– bent over barbell row 3 sets of 15 reps
– barbell curls 3 sets of 15 reps
– tricep push downs 3 sets of 15 reps

Friday
– squats 3 sets of 15 reps
– leg extensions 3 sets of 15 reps
– leg curls 3 sets of 15 reps
– standing calf raises 3 sets of 15 reps
– crunches 3 sets of 50 reps
– reverse crunches 3 sets of 50 reps

Saturday
REST

Sunday
REST

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The best workout for young teenagers is one that addresses all of the major muscle groups of the body. At the age of 14, you are still growing and developing, so your strength-training regimen should be comprehensive. That means you need to try a variety of exercises that are both fun and physically engaging. Also, make sure you work out with a trainer who can insure that you are using the right amount of weight and maintaining proper technique.

Getting Started with the Upper Body
Your strength training workout should start slowly. Work your way up to the heavy free weights and machines, but start out with just your own bodyweight. Push-ups, sit-ups and pull-ups can be quite effective for the upper body. Start out with a set of traditional push-ups, and do 8 to 12 repetitions. You might find sit-ups are too easy to just do 8 to 12 repetitions, so try doing them while holding your legs straight out in front of you, slightly suspended off the floor. Then do 8 to 12 repetitions of the pull-up. Use an overhand grip, and try to keep your legs straight throughout the duration of the exercise. Once you’ve done that, repeat this circuit for two to three sets. Work out your upper body two to three days a week with days off in between for rest.

Getting Started with the Lower Body
Your own body weight is enough to start a strength-building routine for your legs. Try doing bodyweight squats first. Bend at the knees and squat down until the back of your thighs touch your calves, and then return to a full standing position. Do 8 to 12 repetitions in a set to work out your quadriceps and glutes. Next, do 8 to 12 repetitions of the walking lunge to work your hamstrings and calves. Hold your arms out to your sides or place them on your hips. Step forward with your heel first, and dip your body down until your back leg is just above the floor. Take a step forward, and then repeat this exercise with the opposite leg. Do two to three sets of these bodyweight exercises twice a week to build strength for sports and overall physical fitness.

Upper Body Strength with Free Weights
Once you’ve eased into a strength-building routine, you can start hitting the weights for an advanced level workout. Try working out with free weights at home or in the gym. Doing curls strengthens and tones the biceps muscles of the upper arms. You can alternate arms with dumbbells or work both arms at the same time with a barbell. Do eight to 12 repetitions of the curl, pausing at the height of the curl to maintain proper form. Next, move on to the bench press. Lie down on an exercise bench, and take an overhand grip on the barbell. Lift the weight from the stand and press it directly over your chest. Do 8 to 12 repetitions of the bench press to work out the pectoralis muscles. Do two to three sets of both exercises, and only work out your upper body two to three times a week.

Lower Body Strength with Free Weights
Use free weights to strengthen the legs by doing lunges and squats. For the lunges, place a dumbbell in each hand. Hold them down at your sides, and use an overhand grip. Take a step forward with your right leg, landing heel first on the floor. Bend at the knee and dip your upper body down until your left knee almost touches the floor, and then return to the starting position. Do 8 to 12 repetitions with each leg to work out the quadriceps and glutes. For weighted squats, place a barbell over the back of your shoulders. Steady the barbell with your hands. Bend at the knees and waist as if you were sitting in a chair. Keep your knees and toes pointing forward and your back straight. Just 8 to 12 repetitions will strengthen the muscles of your legs. This advanced level workout routine should only be done two to three times a week.

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Workout 1: Upper Body
Bodypart Exercise Sets Reps
Chest Flat dumbbell press
Pec dec fly 2
1 10-12
10-12
Upper back Barbell rows
Seated cable row 2
1 10-12
10-12
Shoulders Seated dumbbell press
Dumbbell lateral raise 2
1 10-12
10-15
Traps Dumbbell shrugs 2 10-15
Triceps Lying barbell extension 2 10-12
Biceps Standing barbell curl 2 10-12
Forearms Barbell wrist curl 2 10-12
Workout 2: Lower Body
Bodypart Exercise Sets Reps
Quads/Glutes Squats 2 8-12
Quads Leg extension 2 10-12
Hamstrings Leg curl 2 10-12
Lower Back Back extension 2 15-20
Calves Standing calf raise 2 12-15
Abdominals Crunches
Reverse crunch 2 15-40
15-30
Workout 2: 3 Day Full Body Routine
This routine is completed three days per week on Monday, Wednesday, and Friday.

Warm up 5-10 minutes, perform full body stretches, and cool down 5-10 minutes at the end of the routine.

Exercise 1st Set 2nd Set 3rd Set 4th Set
Bench press (chest) 12 reps 10 reps 10 reps 8 reps
Barbell curl (biceps) 12 reps 10 reps 10 reps
Bent over row (back) 12 reps 10 reps 10 reps 8 reps
French press (triceps) 12 reps 10 reps 10 reps
Dumbbell shrugs (traps) 12 reps 10 reps 10 reps
Military press (shoulders) 12 reps 10 reps 10 reps
Squats (thighs) 15 reps 10 reps 10 reps 8 reps
Workout 3: 3 Day Split Routine
This routine is completed three days per week on Monday, Wednesday, and Friday. (Splitting the body into three training sessions).

Warm up 5-10 minutes, perform full body stretches, and cool down 5-10 minutes at the end of the routine.

Monday (chest & triceps)
Exercise 1st Set 2nd Set 3rd Set
Bench press 12 reps 10 reps 8 reps
Incline dumbbell press 12 reps 10 reps 8 reps
Flat dumbbell press 12 reps 10 reps 10 reps
Ped dec 12 reps 10 reps 10 reps
Skullcrushers 12 reps 10 reps 8 reps
Dumbbell tricep extension 12 reps 10 reps 8 reps
Crunches 15 reps 15 reps 15 reps
Kness raises 10 reps 10 reps 10 reps
Wednesday (back, biceps & calves)
Exercise 1st Set 2nd Set 3rd Set
Barbell rows 12 reps 10 reps 8 reps
Front pulldowns 12 reps 10 reps 8 reps
1 arm dumbbell rows 12 reps 10 reps 10 reps
Barbell curls 12 reps 10 reps 8 reps
Dumbbell curls 12 reps 10 reps 10 reps
Standing calf raises 12 reps 10 reps 10 reps
Friday (legs, shoulders & abs)
Exercise 1st Set 2nd Set 3rd Set
Leg press 12 reps 10 reps 8 reps
Leg extension 12 reps 10 reps 10 reps
Leg curl 12 reps 10 reps 10 reps
Military press 12 reps 10 reps 8 reps
Side lateral raise 12 reps 10 reps 10 reps
Rear lateral raise 12 reps 10 reps 10 reps
Crunches 15 reps 15 reps 15 reps
Knee raises 10 reps 10 reps 10 reps
Got any questions? Are you a teen and want to build some big muscles? Drop them in the

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