Workout split

[boris11818]

I'm 13 and have been doing RT for a few months. At the moment I am doing full body for 1 - 1:30 hrs a day, 6 days a week. I went to a physio to get a program. I also added some stuff onto the program. It goes like this:

Pushup - 3 x 15

DB shoulder press 3 x 12

Chip up with bands - 3 x 12

DB reverse fly - 2 x 12

Weighted lunges - 10ea.

DB squat - 3 x 15

Hollow hold - 30s

Superman - 30s

Weighted Russian twists - 3 x 15

Deadlifts - 4 x 15

Pull-up with bands - 3 x 12

DB bench press (barbell if spotted) - 3 x 10

DB incline press (barbell if spotted) - 3 x 10

DB fly - 3 x 10

DB pullover - 3 x 10

Incline bicep curl - 4 x 10

Dead hang - failure

[gbullock32]

Pick a proven beginner routine designed by someone with experience; you simply are not experience enough to form your own program, and likely wont have proper balance or progressive overload. Not being mean, just sayin. 6x per week full body is not enough rest/recovery time, and looking at what you posted here way too much chest not enough back or rear delt; balance will be a problem.

Look into these 2 programs and decide which you like, both are great for fast progress if you follow them as they are written; you do not need (and would not benefit) from adding anything or altering them.

https://forum.bodybuilding.com/showt...hp?t=179232481

https://forum.bodybuilding.com/showt...hp?t=159678631