I’m 14 right now and I need a workout routine, if you guys can give me weekly plan that’d be great. I need:
- abs workouts that can get me 6 packs
- Chest for pecs
- Legs: thigh, calf
- arms: shoulders, bicep, tricep, fore arm
- stamina
mostly i’m doing this to build up my body for sports like baseball, basketball…
It needs to be something i can do at home
Thanks!
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i think that at your age heavy weight lifting and trying to get a six pack might be a little extreme and would probably stunt your growth.
i think that a the moment you should just maintain your fitness levels by taking part in sports, running/jogging daily or swimming. start the weight lifting and all when you’re about 16. at the age you are now you’re growing the most and you don’t want any muscle pains to stop that from happening.
If your looking for overall mass/power for sports dont focus on sculpting excerises…go for the gusto, stick with a bench press for great pec development and power. Shoulders, military press for bowling ball shoulders, Legs..stick with power movements, like squats…stamina, wind sprints or circuit training, etc running, situps, stair climber, pushups, etc over and over again, for a few minutes each, get that heart pumpin…..abs, just any ab exercise is good, as long as you concentrate on the abs and get a good stretch and pull on the muslce http://www.muscle-underground.com
You should check out scooby’s website. He has a whole section devoted to body building. He even has a page where teenagers have posted their before and after pictures. All of them are in their teens and have ripped abs.
Here is his website : http://scoobysworkshop.com/
He also has a ton of great workout videos on Youtube. This is how I found out about him. If you go to Youtube and looks for scooby1961, you will find over a 100 videos.
there are some ab workouts on tv on demand for free which are pretty decent. start benching for pecs.and just lift dumbells and stuff. i started when i was 14 and im not sure if it stunted my growth im 5’11 now and havent grown since then. ohh well youll look great haha