I'm 15 yo, can do 10 dips, 10 pullups, my max weighted pull up was 22 kg. My routine is the following(it's the Fierce 5 Dumbell Full-Body one):
- Split Squat 3x8 (each leg)
- Bench 3x8 (If you don’t have a bench do floor press)
- DB Rows 3x8 (One arm on bench, back parallel to floor)
- Reverse Flies 3x10 Calf raises 2x15/French Press 2x10 Superset
- Walking Lunge 3x8 (each leg)
- Overhead Press 3x8
- Romanian Deadlift or Straight Leg Deadlift 3x8 (Use single leg version when you max out your weight)
- Lat Pulldowns or Pull/Chin ups (Once you reach 3x8 begin adding weight)
- Ab work 2x15/Curls 2x10 Superset (I don’t care what ab work you do)
I rest about 60 sec for isolation exercises, and 2-3 mins between compound exercises, and use 9kg dumbells for upper-body lifts, while using 11,5 kg dumbells for lower-body lifts.
I alternate these workouts like so:
- Monday: workout A
- Tuesday: rest
- Wednesday: workout B
- Thursday: rest
- Fridat: workout A
- Sunday, Saturday: rest
- Monday: workout B
Recently I've started to look into rings more and more, they seem like a fun new way to exercise plus the added bonus of working out on the fresh air(I can't hang rings in my apartment, so I'll have to go outside). I've found a good ring routine: Body By Rings by Daniel Vandal, but it's a push/pull split routine. And recently I read an article on reddit, that split routines tend to be suboptimal for beginners.
My other argument towards bodyweight ring routine is that, in my opinion, it is harder to injure yourself with bodyweight exercises, for example, you won't be putting as much stress on your back while doing bodyweight exercises as opposed to doing heavy deadlifts. Yeah, those who deadlift a lot already have a strong core/back and deadlift with proper form, but I have never been to a gym and I think that rings are a safer bet for me, as somewhat a beginner, because after I will have followed a ring routine for a few months I'll have much stronger core/back and then will be able to do free weight exercises with a lower risk of injury, please correct me if I'm wrong.
How do I know if I'll benefit from a split routine, or if it'll at least be as good as a full-body routine for me?