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Building a v-taper for teenagers.

Building a V-taper for teenagers with a lean body involves focusing on exercises that target not only the back but also shoulders, and core while also incorporating full-body compound movements. Here are the top 10 exercises for achieving a V-taper lean body, along with a sample workout plan chart:

Building a v-taper for teenagers, workout plan

  1. Pull-ups: 3 sets of 8-12 reps
  2. Bent-over Rows: 3 sets of 8-12 reps
  3. Lat Pulldowns: 3 sets of 8-12 reps
  4. Shoulder Press: 3 sets of 8-12 reps
  5. Lateral Raises: 3 sets of 8-12 reps
  6. Push-ups: 3 sets of 10-15 reps
  7. Plank: Hold for 30-60 seconds, repeat 3 times
  8. Deadlifts: 3 sets of 8-12 reps
  9. Squats: 3 sets of 8-12 reps
  10. Russian Twists: 3 sets of 10-15 reps per side

Sample Workout Plan Chart:

Workout Day 1: Back and Biceps

  • Pull-ups: 3 sets of 8-12 reps
  • Bent-over Rows: 3 sets of 8-12 reps
  • Lat Pulldowns: 3 sets of 8-12 reps
  • Bicep Curls: 3 sets of 10-15 reps

Day 2: Shoulders and Triceps

  • Shoulder Press: 3 sets of 8-12 reps
  • Lateral Raises: 3 sets of 8-12 reps
  • Tricep Dips: 3 sets of 10-15 reps
  • Skull Crushers: 3 sets of 10-15 reps

Rest Day 3: Rest

Day 4: Chest and Core

  • Push-ups: 3 sets of 10-15 reps
  • Incline Bench Press: 3 sets of 8-12 reps
  • Plank: Hold for 30-60 seconds, repeat 3 times
  • Russian Twists: 3 sets of 10-15 reps per side

Workout Day 5: Legs and Glutes

  • Deadlifts: 3 sets of 8-12 reps
  • Squats: 3 sets of 8-12 reps
  • Lunges: 3 sets of 10-15 reps per leg
  • Glute Bridges: 3 sets of 10-15 reps

Rest Day 6: Rest

Day 7: Full Body

  • Pull-ups: 3 sets of 8-12 reps
  • Shoulder Press: 3 sets of 8-12 reps
  • Squats: 3 sets of 8-12 reps
  • Russian Twists: 3 sets of 10-15 reps per side

Remember to warm up before each workout and cool down/stretch afterward. Additionally, adjust the weights and repetitions based on your fitness level and gradually increase them over time as you progress.

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