What is a good weight lifting kit for teens?

Answer 1

if by kit you mean routine, a good routine would be any that targets all the major muscle groups of your body, the "push" muscles used in a bench press (pecs, triceps, deltoids ie shoulders), the "pull" muscles used in a lateral pull down or a pull up (lats ie back, biceps, traps), and the major leg muscles used in a squat or lung (quads, gluts, hamstrings). so you would focus your weight lifting routine around exercises that target these groups as a whole, then proceed to do auxiliary exercises that isolate the muscles working them out separately.

Push muscle group exercises

-bench press

-incline bench press

-decline bench press

-dumbbell presses

Pull muscle group exercises

-lat pull down/ pull-ups (various grips)

-seated rows

Leg muscle group exercises

-Squats

-lungs

-leg press

Auxiliary Exercises by muscle

Pecs

-dumbbell flies

Biceps

-Regular dumbbell curls

-Preacher curls

-Hammer curls

Triceps

-Tricep extensions

-Tricep kick backs

-Skull crushers

Shoulders

-military presses

-lateral raises

-front raises

Traps

-shrugs

-upright rows

Calves

-Calf raises

Hamstrings

-Leg curls

Quads

-Leg extensions

When doing these exercises its good to split up the muscle groups so that you don't workout the same muscle two days in a row, because generally its healthier to allow a 48 hour rest to prevent injury and promote strength gain. So to do this generally a weight lifter will split up the muscle groups he works out each day. the schedule i use breaks it up so that i work out my push and pull muscle groups on one day then my shoulders and legs the next.

But remember the most important thing when weight lifting is not how much weight you lift or how many times, because if you don;t use proper technique you are not going to see good results in the amount of strength gained and you will probably injury yourself.