Workout Plans

Here are some workout plans ranging from beginner to advanced.
But we'll start off with a teen workout because we all know that most teens
don't have much knowledge about lifting weights.
And they also need to know which exercises are safe and won't put their
tendons and bones in the danger zone, because it's easier to be permanently
injured while your body is still growing.

Teen Workout

This workout is for everyone, doesn't matter if you are skinny, fat, weak, or well trained. This workout will be appropriate for you, whatever ability level you have.
Doing this workout consistently will make you feel great!
It will increase your muscle strength.
Improve long term health.
Reduce body fat - eliminate obesity and get 6-pack abs.
Increase cardiovascular fitness.
Improve cholesterol levels.
Increase bone strength.
And last but not least, it will improve your mood.

If you want to be able to see your 6-pack abs, you need burn off some fat, and to do this you need to spend at least 30 min a day, preferably an hour or more, doing cardiovascular exercises (cardio) for example: biking, jogging, playing soccer, basketball or having a nice, fast and brisk walk.
Playing sports is a very important part of this teen workout because the running and jumping is going to be your leg workout, in the weight workout you won't have to do legs.
So, the best thing to do would be to join a sport!
If you are overweight, then it's best to start with a low impact form of exercise like walking, biking or swimming until you have reduced your weight.

The second part of this teen workout is a 45 min upper body workout you will do 2-3 times a week. There are seven exercises to workout chest, lats, triceps, biceps and abs. I have carefully chosen the exercises so that they provide a challenging, killer workout with maximum safety. 95% of weight room injuries come from either using too large a range of motion or using bad form. All the exercises I recommend here are self-spotting which means that they safely limit range of motion and prevent bad form when done as illustrated.


pushups 3 sets 8-12 reps
dumbbell flys 3 sets 8-12 reps
curls 3 sets 8-12 reps
dumbbell french press 3 sets 8-12 reps
dumbbell press 3 sets 8-12 reps
pullups 3 sets 8-12 reps
dumbbell rows 3 sets 8-12 reps
abs crunches 3 sets 8-12 reps

Here's a good video of this workout from an advanced bodybuilder, but I recommend you to push as hard as you can
on the way up, but go slowly on the way down.