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Lil Pirate X (12-15 y/o)
AUDIO TIP
Sport
Beginner
None
Plan Details
The Lil Pirate X (12-15 y/o) routine by AleemTyler1 is a 5 day workout plan. It is a beginner level plan to achieve sport fitness goals.
Basic Training for 11-15 year old athletes. Light to moderate weight. The focus is learning proper form. Child will gain strength, endurance, stamina and mobility.
Routine detail
Mon
Lower Body
Est. 0 min
5 exercises
90/90 Hamstring Stretch
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Elliptical Training
1 Set
Tue
Core & Cardio
Est. 0 min
8 exercises
Seated Hamstring Stretch
3 Sets x 8 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Jump Rope
2 Sets
Elliptical Training
1 Set
Treadmill Running
1 Set
Wed
Upper body
Est. 0 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 15,12,10 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8,8,6 Reps
Cable Bicep Curl
3 Sets x 8,8,6 Reps
Cable Upright Row
3 Sets x 10,8,6 Reps
Elliptical Training
1 Set
Fri
Full Body
Est. 0 min
7 exercises
Machine Bench Press
3 Sets x 12,10,8 Reps
Cable Seated Row
3 Sets x 15,10,8 Reps
Dumbbell Seated Arnold Press
3 Sets x 10,8,6 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Elliptical Training
1 Set
Sun
Baseball Skills
Est. 0 min
1 exercise
Walking
2 Sets
