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LIFT
Life Inspired Fitness for Teens
Full body workout
This routine is simple and you can exercise your entire body over two workouts. Your goal during this routine is to use enough weight that you can just get the full number of reps. If you get to the rep total easily, continue the set until you can’t get any more and then increase the weight the next workout. Keep in mind the recommended 2-3 seconds up/down cadence. Form matters. Focus on feeling every rep.
You should 1 set of each exercise with very light weights as warm up.
Workout 1
Exercise | Sets | Rep |
---|---|---|
Pushdowns | 1 | 10-12 |
Flyes | 1 | 10-12 |
Bench press | 2 | 10-12 |
Standing calf raises | 2 | 10-12 |
Leg Curls | 1 | 10-12 |
Leg Extension | 1 | 10-12 |
Squats | 2 | 10-12 |
Workout 2
Exercise | Sets | Reps |
---|---|---|
Crunches | 3 | 12-15 |
Concentration curls | 2 | 10-12 |
Cable rows | 2 | 10-12 |
Pullovers | 2 | 10-12 |
Pulldowns | 2 | 10-12 |
Lateral raises | 1 | 10-12 |
Upright rows | 1 | 10-12 |
Overhead press | 2 | 10-12 |
Week\ Day | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
---|---|---|---|---|---|---|---|
Week 2 | Workout 1 | Workout 2 | Off | Workout 1 | Workout 2 | Off | Off |
Week 1 | Workout 1 | Workout 2 | Off | Workout 1 | Workout 2 | Off | Off |
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