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Thread: FLEX routine for teens

  1. #1
    Future Mr Olympia
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    FLEX routine for teens

    2 workout split that you split up so u work out 3 times a week
    WORKOUT 1
    Chest
    Bench 3 x 8-10
    Flys 3x8-10
    triceps
    Dips 3x8-10
    or
    Close grip bench 3x8-10
    legs
    Squat 3x8-10
    Lying lef curls 3x8-10

    WORKOUT 2
    Military Press 3x8-10
    Side raises 3x8-10
    Back
    Rows/Dead 3x8-10
    Pulldowns 3x8-10
    Biceps
    Barbell Curls 3x8-10
    Crunches 3x20

    day 1 Workout 1
    Day 2 OFF
    Day 3 workout 2
    Day 4 OFF
    Day 5 workout 1
    DAY 6and 7 OFF
    Next week
    DAY 1 Workout 2
    Day 2 OFF
    Day 3 Workout 1
    Day 4 Off
    Day 5 Workout 2
    Day 6 and 7 OFF
    what do u think?
    The best inspiration is not to outdo others, but to outdo ourselves - Anonymous

  2. #2
    Senior Member
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    Are you a beginner?

  3. #3
    Senior Member Accipiter's Avatar
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    if you're a beginner, good. If not, no good.

  4. #4
    Future Mr Olympia
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    im 16 but ive been lifting for about a year n a half
    n i hate giving legs a day of its own
    The best inspiration is not to outdo others, but to outdo ourselves - Anonymous

  5. #5
    Mike Henley MonStar's Avatar
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    Is this a joke? Have a little self-respect. Taking a damn routine from a Flex magazine.

    MS

  6. #6
    . Delphi's Avatar
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    That might be too much volume if you're training to failure three times a week. At age 16 it might not be a problem for you.

    I'd put the military press in workout #1 so that you have push/pull split. I don't think you need to be doing side raises at this stage of your development. Probably ditto for the flyes.

    I don't think this is a bad workout. I've thought about doing push/pull three times a week like you're describing.

    I've also thought about doing it with alternating heavy and light days for each split. Like this:

    Week One
    Push heavy
    Pull- heavy
    Push- light

    Week Two
    Pull- light
    Push- heavy
    Pull- heavy


    etc etc

    heavy = max workouts for a given rep range, kinda like ME in Westside
    light = 70% of above, kinda like DE in Westsde. But not ballistic (too old for that noise)
    Last edited by Delphi; 05-20-2002 at 10:09 PM.

  7. #7
    Mind Over Matter Monster Muscle's Avatar
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    Yep, joke.
    "If you have a 10-horsepower motor and you subject it to a 12-horsepower load, it will burn out. But when you have a human body that is the equivalent of a 10-horsepower motor and you subject it to a 12-horsepower load, it eventually becomes a 12-horsepower motor."
    -Dr. L.G.

  8. #8
    260(-62) from 193 from 275
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    Amp why dont you like giving legs it's own day ?

    At your age your legs will drive your upper body growth tremendously.

    Focussing on legs would be the best thing you could do

    The Fitness Industry is a 1 billion dollar industry.
    --Dairy Queens Blizzard pulls in 3/4 of a billion.
    --------------We are the elite.------------

  9. #9
    . Delphi's Avatar
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    So what part's the joke- the push/pull split, or the 3 workouts a week?

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