The Ideal Weekly Workout Plan for Teen Boys to Build a Strong Chest, Biceps, Triceps, Shoulders, and Forearms

For a teenage boy looking to improve strength and muscle definition in the chest, biceps, triceps, shoulders, and forearms, a well-rounded workout routine is essential. Here’s an ideal weekly workout plan that balances strength training with adequate recovery.

Weekly Workout Plan

Day 1: Chest and Triceps

Bench Press: 3 sets of 8-12 reps Incline Dumbbell Press: 3 sets of 8-12 reps Push-Ups: 3 sets of 10-15 reps Tricep Dips: 3 sets of 8-12 reps Tricep Extensions Dumbbell: 3 sets of 10-15 reps

Day 2: Back and Biceps

Pull-Ups or Lat Pulldowns: 3 sets of 6-10 reps Bent-Over Rows: 3 sets of 8-12 reps Dumbbell Bicep Curls: 3 sets of 10-15 reps Hammer Curls: 3 sets of 10-15 reps

Day 3: Shoulders and Forearms

Shoulder Press Dumbbell or Barbell: 3 sets of 8-12 reps Lateral Raises: 3 sets of 10-15 reps Front Raises: 3 sets of 10-15 reps Wrist Curls: 3 sets of 10-15 reps Reverse Wrist Curls: 3 sets of 10-15 reps

Day 4: Rest or Active Recovery

Light activities such as walking, cycling, or stretching.

Day 5: Full Body Workout

Squats: 3 sets of 8-12 reps Deadlifts: 3 sets of 8-12 reps Push-Ups: 3 sets of 10-15 reps Plank: 3 sets of 30-60 seconds

Day 6: Chest and Arms Pump Day

Incline Push-Ups: 3 sets of 10-15 reps Cable Flyes: 3 sets of 10-15 reps Skull Crushers: 3 sets of 10-15 reps Concentration Curls: 3 sets of 10-15 reps

Day 7: Rest or Light Cardio

Engage in light cardio or recreational activities.

Tips for Success

Warm-Up

Always begin with a 5-10 minute warm-up dynamic stretching or light cardio.

Cool Down

Finish with stretching to improve flexibility and recovery.

Nutrition

Focus on a balanced diet with adequate protein to support muscle growth.

Hydration

Drink plenty of water throughout the day and during workouts.

Rest

Ensure sufficient sleep and recovery time to avoid overtraining.

Additional Considerations

Form Over Weight

Prioritize proper form over lifting heavy weights to prevent injury.

Progression

Gradually increase weights or repetitions as strength improves.

Consultation

If possible, consult with a fitness professional to tailor the program to individual needs and abilities.

This routine should help in building strength and muscle in the desired areas while promoting overall fitness.