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Strength Primer - Youth
General
Beginner
Dumbbell
Plan Details
The Strength Primer - Youth routine by mboyadjian is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This routine has been designed for the beginning youth strength trainer. It will help develop a base, and provide fundamental knowledge of weight lifting. It should last about 2 months or 8 weeks of training. It is characterized by high repititions, with a single set for each exercise. A rest period of 48-72 hours between exercise days is important to allow a young persons muscles to recover properly. Please note the 10-minute warm-up and cool-down phases which are also critical to the routine. Warm-up should NOT incorporate dynamic stretching, but rather callisthenics (e.g. jumping jacks, heel-ups, etc.), to properly raise core body tempreture and prepare muscles for accompanying workout. Remeber to keep it fun and use it to build confidence in participants.
Routine detail
Mon
Day 1
Est. 33 min
9 exercises
Warm-Up
1 Set
Dumbbell Bench Press
1 Set x 15 Reps
Dumbbell Step-Up
1 Set x 15 Reps
Dumbbell Seated Bicep Curl
1 Set x 15 Reps
Dumbbell Calf Raise
1 Set x 15 Reps
Dumbbell Seated Shoulder Press
1 Set x 15 Reps
Sit-Up
1 Set x 15 Reps
Dumbbell One-Arm Row
1 Set x 15 Reps
Cool-Down
1 Set
Wed
Day 2
Est. 33 min
9 exercises
Warm-Up
1 Set
Dumbbell Bench Press
1 Set x 15 Reps
Dumbbell Step-Up
1 Set x 15 Reps
Dumbbell Seated Bicep Curl
1 Set x 15 Reps
Dumbbell Calf Raise
1 Set x 15 Reps
Dumbbell Seated Shoulder Press
1 Set x 15 Reps
Sit-Up
1 Set x 15 Reps
Dumbbell One-Arm Row
1 Set x 15 Reps
Cool-Down
1 Set
Fri
Day 3
Est. 33 min
9 exercises
Warm-Up
1 Set
Dumbbell Bench Press
1 Set x 15 Reps
Dumbbell Step-Up
1 Set x 15 Reps
Dumbbell Seated Bicep Curl
1 Set x 15 Reps
Dumbbell Calf Raise
1 Set x 15 Reps
Dumbbell Seated Shoulder Press
1 Set x 15 Reps
Sit-Up
1 Set x 15 Reps
Dumbbell One-Arm Row
1 Set x 15 Reps
Cool-Down
1 Set
