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i need to know…what is the best workout routine for a 16 year old male?
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The first thing that you should do is mix up your exercises, allowing muscles to rest for a day between workouts. Do something like:
Monday: Arms and Shoulders
Tuesday: Run
Wednesday: Chest, Shoulders and Back
Thursday: Bike
Friday: Rest
Saturday: Arms and Shoulders
Sunday: EFX Machine if possible, otherwise Run