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  Bulking up routine for teenager? Post #16 (permalink)  
Old Apr. 03/06, 11:12 AM
newf
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Join Date: Jun 2005
Posts: 1,351
3 day -

Day 1

A1: Deadlift - 4x6
A2: Bench Press - 4x6
B1: Front squat - 4x6
B2: Pullups - 4x6

Day 3
A1: Full squat - 3x8
A2: Bentover rows - 3x8
B1: Power clean - 3x8
B2: Incline Bench Press - 3x8

Day 5

A1: Lunges - 2x12
A2: Upright rows - 2x12
B1: Sumo Deadlift - 2x12
B2: Dips - 2x12

That's a decent start - that will give him a balanced program for 4 weeks. Increase the load each week. Rest 60sec between pairings, workouts should be less then 45min. Don't train on consecutive days. You can build up tolerance to training fullbody with less then 48h of recovery but i would not recommend it at this point.
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  Bulking up routine for teenager? Post #17 (permalink)  
Old Apr. 03/06, 11:16 AM
mikehende
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Join Date: Oct 2005
Posts: 43
Yes, that's a great routine [thanks], I am guessing he doesn't need to do Curls for his biceps and triceps becuase you've added Pullups and Dips?
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  Bulking up routine for teenager? Post #18 (permalink)  
Old Apr. 03/06, 12:07 PM
newf
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Join Date: Jun 2005
Posts: 1,351
Sure you can throw in some direct arm work on Day 5 if you want.

C1: Barbell curls - 2x12
C2: Lying DB extenstions - 2x12

The only reason i didn't include any isolation work is because you wanted to keep the workouts short.
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  Bulking up routine for teenager? Post #19 (permalink)  
Old Apr. 03/06, 12:59 PM
mikehende
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Join Date: Oct 2005
Posts: 43
The only reason why I want to keep his workouts short is because he has to work out in School for now and we live far away from his school. Will just the one arm workout on day 5 be enough to put some size on his arm? Also, won't he get more size faster if he does 6 reps with heavier weights as opposed to 12 reps?
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