hey , im 14 years old. I work out at my house with 2 dumbells , barbell and a bench . i got the weights about 8 months ago and ive been working out every now and then but nothing serious.So now I've decided to make out a workout program to follow , but i need some advice on what type of exercises to do . im not going to use any supplements . ive been eating a lot of protein high foods and i know about the nutrition side of things . i am very active , i usually do about 3-8 hours of training with local sports (all cardio training)
bent over rows;64lbs
note: they are all 1 rep max.
Thread: Workout for a 14 year old boy