Teen Aesthetic PPL Workout Routine
Day Workout Type Muscle Groups Exercises
Monday Push A (Strength) Chest, Shoulders, Triceps Incline Push-Ups
Dumbbell Floor Press
Pike Push-Ups
Overhead Press
Tricep Dips
Tuesday Pull A (Strength) Back, Biceps Backpack Rows
Inverted Rows
Hammer Curls
Concentration Curls
Static Forearm Hold
Wednesday Rest - Recovery / Stretching
Thursday Leg Day Quads, Hamstrings, Glutes,Bodyweight
Calves Squats
Weighted Goblet Squats
Bulgarian Split Squats
Glute Bridges
Calf Raises
Wall Sit
Friday Push B (Volume) Chest, Shoulders, Triceps Push-Ups
Arnold Press
Lateral Raises
Overhead Tricep Extension
Incline Pike Pushups
Saturday Pull B (Volume) Back, Biceps Backpack Rows
Inverted Rows
Alt. Bicep Curls
Backpack Shrugs
Towel Face Pulls
Sunday Rest - Recovery / Stretching
Exercise Explanations
Incline Push-Ups: Push-ups with feet elevated on a surface to increase chest and shoulder
activation.
Dumbbell Floor Press: Lie on the floor and press dumbbells upward like a bench press.
Pike Push-Ups: Body in an inverted V shape, push down to target shoulders.
Overhead Press: Press dumbbells or a weighted bag straight overhead, working shoulders.
Tricep Dips: Use a chair or low surface to lower and raise your body using your triceps.
Backpack Rows: Use a backpack with weight, pull it toward your torso to target your back.
Inverted Rows: Lay under a table or bar and pull your chest up to it.
Hammer Curls: Curl dumbbells with palms facing each other to work biceps and forearms.
Concentration Curls: Curl one dumbbell while seated, elbow braced on thigh.
Static Forearm Hold: Hold a dumbbell or bag in hand with arms straight for grip strength.
Bodyweight Squats: Lower and raise your body using only your legs, feet shoulder-width apart.
Weighted Goblet Squats: Hold a dumbbell or bag at chest level while doing squats.
Bulgarian Split Squats: One foot on chair behind, squat with front leg forward.
Glute Bridges: Lay on back, push hips upward to work glutes and hamstrings.
Calf Raises: Stand on toes repeatedly to build calf muscles.
Wall Sit: Sit against a wall in a squat position and hold.
Push-Ups: Classic push-up to target chest and triceps.
Arnold Press: Rotate dumbbells from front to overhead press position as you lift.
Lateral Raises: Lift weights straight out to the sides for shoulders.
Overhead Tricep Extension: Lift a dumbbell overhead and lower behind head, extending arms up.
Incline Pike Pushups: Feet on ground, hands elevated; targets upper chest and shoulders.
Backpack Shrugs: Hold a loaded backpack and shrug shoulders up.
Towel Face Pulls: Tie towel to door or post, pull toward face to target rear delts and upper back.
Alt. Bicep Curls: Alternate curling dumbbells for each arm.