Bodybuilding Young people Full body workout.  2 days/ week

4 days a week.

Ungdomar  (13-17 år ) .

2-4 gånger i veckan

2-4 gym pass: Monday, Tuesday,  Thursday, Friday  

Click on each exercise to see pictures!

Klicka på varje övning för att se bilder!

program A

Monday/ Thursday 

1. Bench press smith machine ———- 4*12

2. Barbell incline bench press———————3*10

3. Chest  cable crossover ————————-3*10

4. Leg extension ————————-3*10

5. Leg press single leg ———————————————3*10

6. Biceps preacher machine  ——————————–3*10

7. Biceps barbell standing——————————–3*10

8. Triceps pushdown cable————————–3*10

9. Triceps lying dumbbell   ———–3*10

10. Abs                                                               5 min

11. Stretch                                                                        5 min

program  B:

Tuesday/ Friday 

  1. Shoulder dumbbell press —————————–3*12
  2. Dumbbell lateral raise-——————————-3*10
  3. Dumbbell reverse raise ———–3*10
  4. Barbell upright row ——————————–3*10
  5. Hamstring kickback cable ———————–3*10
  6. Back extension ———————- – —–3*12
  7. Lat Pulldown Wide grip ————————3*12
  8. Seated leg calf raise————————————-3*12
  9. Cardio treadmill  interval                                          20 min

    10. Abs                                                                         5 min

11. stretch                                                                             5 min

    

SSPJSSM ssp journal of sport and medicine

sspjssm@swedishscientificpublications.com

REFERENCES  

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