The routine below isprovided for general information only and should not be treated as a substitute for professional supervision or advice.
Before starting any exercise regime you should consider consulting a qualified fitness or sports adviser to ensure the regime is suitable for you and your own doctor if you have a medical condition or taking medication or have related concerns.
Do not undertake any exercise program, diet or treatment provided by the site, without professional or qualified supervision.
Any programs involving weights, intense workouts and apparatus may put strong physical demands on any child who is still growing, meaning supervision is obligatory.
 
Monday

Exercise

Sets, Reps & Details

Military Press

4 sets of 8-10 reps

Barbell Front Raise

3 sets of 10 reps with ultra strict form. Dont lift the bar higher than your shoulders. (can superset this with military press)

Upright Row

4 sets of 8 reps

Dumbbell Laterals Raise

4 sets of 8 reps (can superset this with upright row)

Dumbbell Reverse Fly

3 sets of 10 with strict form

Decline Sit Ups

3 sets max reps. Hold a weight on your chest if you find the exercise too easy.
Tuesday

Exercise

Sets, Reps & Details

Standing Barbell Curl

4 sets of 8 reps with strict form. If your form is slipping drop the weight!

Preacher Curl

4 sets of 8. Again, with very strict form and maximum range of motion.

Cable Curl

4 sets of 8 reps.

Close Grip Bench Press

4 sets of 6 reps (heavy weights)

Tricep Dip

3 setd of 8 reps (keeping your body straight up to hit the triceps more)

Lying Tricep Extension (skullcrusher)

4 sets of 8 reps. If you have trouble with these you can replace with French Press (overhead EZ bar ext)

Barbell Wrist Curl

3 sets of 10

Hanging Leg Raise

3 sets of MAX reps
Wednesday

Exercise

Sets, Reps & Details

Squat

5 sets of 5-6 reps. Heavy sets!

45 Degree Leg Press

4 sets of 10 reps. You can superset this with leg extensions if you like.

Leg Extension

4 sets of 8-10 reps

Leg Curl

4 sets of 8-10 reps

Seated calf Raise

4 sets of 12-15 reps. You can do 15 bodyweight standing raises immediately after to add intensity

45 Degree Calf Press

4 sets of 10-12 reps with heavier weights

Hover

3 hovers holding for as long as possible
Thusday

Exercise

Sets, Reps & Details

Wide Grip Pull Up

5 sets of 8-10 reps. Use assisted machine if needed.

Lat Pull Down

4 sets fo 10 reps. You can superset this with seated rows.

Seated Row

4 sets of 10 reps

One Arm Dumbbell Row

3 sets of 8 reps

Decline Abdominal Reach

3 sets of MAX reps
Friday

Exercise

Sets, Reps & Details

Barbell Bench Press

5 sets of 6-10 reps. You can pyramid, drop set or superset these with dumbbell flies.

Incline Bench Press

4 sets of 8 reps

Chest Dip

4 sets of 8 reps. If you can do 8 reps easily add weight

Dumbbell Flys

4 sets of 8-10 reps. You can do these on either flat bench of incline depending on what part of the chest you want to hit.

Swiss Ball Crunch

3 sets of 20 reps
   

Saturday and Sundays are classed as days off!