Is this a good daily exercise for a 16 year old?

Variation is important in any weight training plan. This is essential so that your muscles don't get used to the load you are placing on them. Once your body is used to the exercises, it'll stop growing.

So doing the same exercises every night is not a good idea. It's not an issue of quantity, but the type of exercises and the amount of weights. Concentrate on different muscle groups each time; don't target the same muscles back-to-back. Let's say, you train your chest and legs today, then tomorrow don't train the same muscles again. You could train your biceps and back on the next day.

Rest is also critical. Muscles don't build during weight training. Only when you have adequate rest, can your body repairs the micro-tears you sustained during training and build new and bigger muscles.

Of course, diet is also important. It's not necessary to load up on protein supplements. Just make sure every of your meal includes some amount of protein like lean chicken (without the skin), eggs or beans.

Go and check out some weight training books from the library. Or if you can afford, join a gym and get good professional advice. It's worth it and will help to prevent injuries in the long run. Many people are doing exercises in bad form or incorrectly without realizing.

Good luck and have fun training.

Hey looks like what you need is a proper workout set. What you got is fair enough but it seems pretty consistent. try this for 3-4 weeks and see if it works.

Day 1:

Running (Hard exercise) = 30 min

Sprint (100m x 2 - 40sec rest in between)

50 Push-Ups (non-stop)

(2 min rest)

30 Push-Ups (non-stop)

10 Stationary Lunges (per leg)

50 (Sumo) Squats

Day 2:

You should do some weight training with dumbbells on your day off (not too much, this is your rest day). Sorry I am not qualified in setting exercises with weights.

Day 3:

Running = 30 min

Sprint (100m x 2 - 30sec rest in between)

50 Push-Ups (non-stop)

(1 min 30sec rest)

35 Push-Ups (non-stop)

12 Stationary Lunges (each leg)

50 (Sumo) Squats

Day 4:

Again rest up and do some weight training.

Day 5:

Running = 40 min

Sprint (100m x 2 - 15sec rest in between)

60 Push-Ups (non-stop)

(1 min rest)

40 Push-Ups (non-stop)

20 Walking Lunges

60 (Sumo) Squats

Day 6:

Weight Training...

Day 7:

This day is absolutely important, take this day OFF completely to allow body to rest up.

* remember to keep drinking plenty of water during and after exercise.

* It is not essential to keep this up to the high level it is at, you may reduce to a level more suitable but keep increasing in the method i have shown.

You may also want to add crunches, reverse crunches, reverse leg raise and some abdominal exercise into the mix.

Good luck getting ripped

My gym instructor told me that it's not good to do muscle endurance training (weights) everyday. For people at your stage it's best to do 2 days a week but increase the number and weights you are doing. So about 40 bicep curls with 7.5 - 10kg for example.

Cardiovascular training (running) on the other hand, is good to do everyday with maybe one day to rest per week.

It's fine, but I wouldn't weight train the same muscle groups every day. You should try a 5 day split and do different body parts on each day. Not only will that give your muscles necessary rest, all of your blood volume pump will go to that specific muscle for more growth.

I would say your doing too much. I would do that every other day, the running isn't a problem tho you can do that everyday.

Your body needs rest days in between to build the muscle. Doing what your doing could be counter productive

you'll overwork your muscles, after a while you will probably start to feel sore and it may get worse for you, or maybe thats just the way it is for some people