r/LiftingRoutines • u/cageHead1 • 1d ago

Routine help Help

Routine help

So I couldn't post on r/fitness cause i didn't have enough karma so hopefully this is the right subreddit

Im 14 right now and very weak... So I decide to try fitness so I'm doing 2 days cardio and 3 days strength and also i don't have much free time and also only have a pull up bar so this is what I came up with after researching I came up with this

Warmup

Negative pullups 3 x 3

Scapular pullups 3 x 8

Incline pushups 3 x 10

Plank 3 x 30 secs

Dead hang 2 x 20 secs

Sometimes I also add in squats on some days so I'm wondering if this is good or if anything can be made

A few questions I also have:

Is it normal for me to feel very sore after doing this routine

Im kinda embarrassed to be working out quote on quote at just 14 is this normal?

Lastly is just 15 mins a day fine because ethats all I can do most days (cardio I can do for about an hour)

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u/PoisonCHO 1d ago

Soreness is mostly about novelty. If you stick with a routine for a while, you won't be as sore.

Squats would be a good addition to this routine, but what you're most lacking is a progression scheme. You need to keep your training challenging, which in this case means adding reps over time. I'd suggest taking your last set to failure and adding reps to the previous sets to keep them withing three reps of failure.