Guide to increasing upper body muscle mass and leg explosiveness for young teens and beginners.

[Quncho]

Day 1: Plyometrics & Core​

• Warm-up (10 minutes): Light jogging, dynamic stretches (e.g., leg swings, arm circles)
• Plyometric Exercises:
  1. Jump Squats – 3 sets of 10 reps
  2. Lateral Bounds – 3 sets of 10 reps per side
  3. Box Jumps (use a sturdy box or step) – 3 sets of 8 reps
  4. Burpees – 3 sets of 10 reps
• Core Exercises:
  1. Plank – 3 sets of 30 seconds
  2. Bicycle Crunches – 3 sets of 15 reps per side
  3. Leg Raises – 3 sets of 12 reps
• Cool-down (5-10 minutes): Stretching and deep breathing

Day 2: Upper Body Strength Training​

• Warm-up (10 minutes): Light cardio, dynamic stretches
• Upper Body Exercises:
  1. Push-Ups – 3 sets of 8-12 reps
  2. Dumbbell Shoulder Press – 3 sets of 10 reps (light weight)
  3. Dumbbell Rows – 3 sets of 10 reps per arm
  4. Bicep Curls – 3 sets of 12 reps (light weight)
  5. Tricep Dips (using a bench or stable surface) – 3 sets of 10 reps
• Cool-down (5-10 minutes): Stretching focusing on upper body muscles

Day 3: Rest or Light Activity​

• Light activity like walking, swimming, or yoga.

Day 4: Plyometrics & Core​

• Repeat Day 1’s workout, but consider varying the exercises slightly (e.g., switch from jump squats to split squats).

Day 5: Upper Body Strength Training​

• Repeat Day 2’s workout, with minor variations if desired (e.g., change the grip on push-ups or try different dumbbell exercises).

Day 6: Plyometrics & Core​

• Repeat Day 1’s workout or make minor modifications to keep it engaging.

Day 7: Rest or Light Activity​

• Engage in light, enjoyable activities like playing a sport, cycling, or stretching.

General tips for you niggas before you go doing shit!​

1. Warm-Up & Cool-Down: Always include a warm-up and cool-down to prevent injuries and aid recovery.
2. Form & Technique: Emphasize proper form to reduce the risk of injury.
3. Progress Gradually: Increase intensity or weights slowly to allow the body to adapt.
4. Listen to Your Body: Rest if you feel overly fatigued or sore.
5. Hydration & Nutrition: Maintain good hydration and a balanced diet to support your training.

 

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