Teen Work Out Plan

Discussion in 'General Discussion' started by Mofila, Mar 31, 2006.

  1. Mofila

    Mofila Well-Known Member

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    Hello, I have put together a workout plan, which my friends and I have developed. It was also developed by a professional lacrosse coach in the NLL. This plan is meant to burn fat and put on muscle, but not become bulky.

    I recommend warming up for 2-5 minutes on either a bike or treadmill before any work out. Warming up properly can help prevent injuries and pulled muscles.

    I am also looking to add a proper diet for each body type, but I will do more research before I even attempt to write it up.
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    Skipping

    Text Instruction: Start with a skipping rope and jump while the rope is going underneath your feet.

    Weight and Sets: Do two sessions of 3 minutes.

    Why am I doing this?: Skipping works many parts of the body, a great general exercise.

    Visual:
    [​IMG]

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    Mofila :)
     
  2. BeatdownT

    BeatdownT Well-Known Member

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    nice dude....nice im gunna use this
    thanks
     
  3. [.BC.] bsk84091

    [.BC.] bsk84091 Well-Known Member

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    thats exactly what we do in weight trainign nice examples too bro :) this should be helpfull to alot of people
     
  4. XXLORDXX

    XXLORDXX Well-Known Member

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    Good exercises in there, me, I do push ups and pull ups etc, I think the best way to work out is to pull your own weight. Stables you out more.
     
  5. `p a n ic

    `p a n ic Well-Known Member

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    Great Tutorial/Examples. I'll Rep you , for all the Trouble you've gone into doing this. =p
     
  6. EssenceDesignStudios

    EssenceDesignStudios Well-Known Member

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    Everyone of those exercises is done in my Weight Training class at school :)
     
  7. X-5

    X-5 Well-Known Member

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    wow this is nice
     
  8. The Sad Goat

    The Sad Goat Senior Member

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    Nice.


    But whats the hidden message those at GameRenders...

    Are fat?
     
  9. Jamesio

    Jamesio Well-Known Member

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    [​IMG]

    Do I need breasts if I do this one?
     
  10. Ice92888

    Ice92888 Well-Known Member

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    Sweet plan that's detailed to crisp.
     
  11. M0nK3y

    M0nK3y Well-Known Member

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    Nice, should help a bunch of people
     
  12. DiabloDj1

    DiabloDj1 Well-Known Member

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    I already got a routine containing most of this, plus a few. Nice write up.
    Never did shrugs, and cant do tricep pulldowns.
    Instead I do tricep extension. and a few other things.
     
  13. Symbolic

    Symbolic Well-Known Member

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    Wow dood, nice this is exactly what they explained in my weight training class last year...
     
  14. AcidGlow

    AcidGlow Well-Known Member

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    The next Tony Little.
     
  15. xlink

    xlink GR's Tech Enthusiast

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    one good thing I see is that he is benching shoulders in(which helps reduce the chance of injury)

    several things, that wasn't a leg press in the picture it's a hack squat if I'm not mistaken.

    what's the point of doing 6 set for you biceps ion total in 0 sets for your lats?

    only way to loose bodyfat is to be on a caloric deficit, spot reduction is a myth doing crunches won't help you loose belly fat for ----

    the DB flies look more like DB presses FYI.

    you neglect calves and shoulders.

    upi forgot to mention stretching

    warm-ups are typically best done by simply doing a few reps(say 5) with about half our normal weight(for liek one general movement, if you are working your legs no need to warm up for each seperate thing). Cardio is good too, but shouldn't be the only warmup you do.

    also it seems like you are doing EVERYTHING in one day. Try HIT MUCH EASIER ON THE BODY AND PRODUCES REALLY GOOD RESULTS REALLY FAST. do only one set for each body part and go to failure, the point where if I offered you 1000$ you couldn't do another rep. only hit the gym two or three times a week as you WILL overtrain if you do more. every so often do higher reps to keep your body from adjusting. a slash is the same thing as saying or alternate it every other session or so.

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    squats or hack squats 12-16 reps !failure
    dead lifts 12-16 sets !failure
    leg curls 12-16 !failure
    leg extensions !failure

    lat pull downs/chinups with weight 6-8 !failure
    seated rows 6-8 !failure
    concentration curls/Hammer curls 6-8 !failure

    millitary press 6-8 !failure
    DB Press/Decline DB press 6-8 !failure
    incline DB press 6-8 !failure

    calve raises 6-8 !failure or 50-100 !failure(enjoy the burn)
    weighted crunches 15-20 !failure
    forearm curls/reverse forearm curls 15-20 !failure

    after a workout you should be beaten to hell almost crying... enjoy the endorphin high. I got really good results off this, atleast in terms of strength, bicept curl on a machine(machines are good for isolation don't evr let anyone tell you otherwise, though it's good to use freeweights as well) went from 600lb for 3 reps to 90lbs for 8 reps in about a month and a half.
     

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