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Thread: Workout split

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    Registered User boris11818's Avatar
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    Workout split

    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
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