preciousklay
New member
So I've been looking to refine my workout routine for a while now, but need some second opinions. For some context, I'm 16M, at about 125 lbs (56 kg) at 5' 9" (175 cm). I have a door frame pull up bar and a dip bar, and can use a backpack with stuff as weights. My main goals consist of gaining muscle, especially biceps, triceps, forearms, and shoulders. I cover legs by biking about 12 miles daily, so I don't have to worry about that. I have a pull day, push day, rest day split, and am just looking for what exercises I should move around/add to better suit my goals. I'd also appreciate any advice on a pull exercise for forearms that I can do, as well as what weight to use, as I've just made this routine and used to do purely bodyweight.
Mon - Pull, Tue - Push, Wed - Rest, Thu - Pull, Fri - Push, Sat/Sun - Rest
2:30 minute rest between sets
Pull:
pull-ups (3 x 5-7)
chin-ups (3 x 5-7)
bodyweight rows (3 x 8-10)
bicep curls (3 x 8-12)
something for forearms with either bodyweight/free weights??
Push:
dips (3 x 10-12)
decline push-ups (3 x 8-10)
pike push-ups (3 x 4-6)
shoulder press (3 x 8-12)
tricep extensions (3 x 8-12)
Mon - Pull, Tue - Push, Wed - Rest, Thu - Pull, Fri - Push, Sat/Sun - Rest
2:30 minute rest between sets
Pull:
pull-ups (3 x 5-7)
chin-ups (3 x 5-7)
bodyweight rows (3 x 8-10)
bicep curls (3 x 8-12)
something for forearms with either bodyweight/free weights??
Push:
dips (3 x 10-12)
decline push-ups (3 x 8-10)
pike push-ups (3 x 4-6)
shoulder press (3 x 8-12)
tricep extensions (3 x 8-12)