The routine below is provided 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.

Sets, Reps & Details
Military Press
4 sets of 8-10 reps
Barbell Front Raise
3 sets of 10 reps with strict form. Dont lift the bar higher than your shoulders. (can superset 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.
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 sets 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
Sets, Reps & Details
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
3 hovers holding for as long as possible
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
Sets, Reps & Details
Barbell Bench Press
5 sets of 6-10 reps. You can pyramid, drop set or superset these with dumbbell flyes
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 Flyes
4 sets of 8-10 reps. Do these on flat or incline bench depending on what part of the chest you want to hit
Swiss Ball Crunch
3 sets of 20 reps