workout help
I’m 15 years old and male. I have a good diet and get a lot of protein. I use this as my weekly workout schedule: Day 1 on Sunday, Day 2 on Tuesday, and Day 3 on Thursday, with Monday, Wednesday, Friday, and Saturday being rest days. I’m really new and have only been working out for 7 months. I work out in a home gym and have all the basics — a bench, bench press, squat rack, lots of dumbbells, barbells, and all of that — but not really any machines. I also don’t have a pull-up bar. I was just wondering if anyone has any advice. Here is my routine:
DAY 1 — PUSH
☐ Bench Press — 4 × 6–8
☐ Feet-Elevated Push-Ups — 3 × 8–12
☐ Dumbbell Shoulder Press — 3 × 8–10
☐ Lateral Raises — 2 × 12–15
☐ Push-Ups — 1 × max
DAY 2 — LEGS + CORE
☐ Back Squats — 4 × 6–8
☐ Bulgarian Split Squat 2 – 10 each leg
☐ Lunges — 3 × 8–10 each leg
☐ Calf Raises — 3 × 12–20
☐ Russian Twists — 2 × 20
DAY 3 — PULL + BICEPS
☐ Dumbbell Rows — 4 × 8–12
☐ Dumbbell Pullovers — 3 × 12–15
☐ Reverse Fly — 3 × 12–15
☐ Bicep Curls — 3 × 8–10
☐ Hammer Curls — 2 × 10–12
