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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