danny81

hes a complete noob. the reason why the big lifts are high reps is so that way he uses a lighter weight and wil get used to good form. what do you guys think?

Mon:
Pick one Flat barbell or dumbbell bench 3x15-20
2x8-12 incline or decline barbell or dumbbell bench
3x8-12 pick 1 dips, barbell extensions, reverse barbell bench presses, dumbbell extensions, close grip bench press
3x15-20 pick one standing over head press or Seated rotate press
3x8-12 pick one side, front, rear dumbbell raises.


Weds:
3x15-20 Barbell or dumbbell rows
3x15-20 chinups
3x 8-12 shrugs
3x8-12 upright rows
Pick one 3x8-12 reverse curls, hammer curls, or barbell curls

Friday:
3x12-15 squats
3x12-15 Deadlift
3x8-12 hack squat or boxsquat or step ups, or lunges, or front squat
3x8-12 Romanian deadlift, or glute ham raises
Pick one: 3x8-12 hyper extensions, reverse hyper extensions, good mornings, still leg deadlifts,
Pick one: 3x8-12 incline situps, roman chair sitsp, weighted situps, leg raises, ab pulldowns
3x8-12 Side bends

For all the ones with options you pick you pick one and it do it for like 3-4 weeks tehn change it up.

DOMS

Aren't you a bit young to have a kid?

danny81

no. y?

danny81

bummp

vader

how old is your boy Danny?

Montoya Raif

Bahh program is oke, but you should change it every two or three month. I change my program every two month and a take a break between, of one week simply to rest my muscle

Life Can Be Better!

Irons77

Start them out young

Soreness is weakness exiting the body.

vader

if he's under 12 years thats too young,imo

danny81

hes 15

vader

I would have him do all the basics.
Mon:
Pick one Flat barbell or dumbbell bench 2x15-20
2x8-12 incline or decline barbell or dumbbell bench
2x8-12 pick 1 dips or close grip bench press
2x8-15 overhead press
2x8-15 upright row



Weds:
3x8-10 deadlift
3x15-20 Barbell rows
3x whatever he can do chinups
3x8-12 barbell curls

Friday:
3x12-15 squats
3x8-12 stifflegged deadlift

my self I would put back on mondays and legs on friday for him.
that way he can get plenty of rest between these two days.
Add a ab exercise if you like but if he's doing all of this other core work I don't think he'll need a whole lot.
I think this is alot of volume to start with but if he's willing and motivated it shouldn't take him long to adapt.

I am sure there will be alot of people who will disagree with me about this schedule.

Minhkey

I don't think 15-20 reps is worth it. IMO10 reps is good enough.

16yr old. 200 pound. 5'8.
max on bench 250. Just here to learn