I'm 18 and I just started working out with a friend. At the moment our routine consists of a normal warmup ( running, arm and leg stretching...), afterward we do bench lifts 3 sets of 10 and spot each other. Every set he tries upping the weights by 2.5kg, I am a bit weaker than him so I only increase my weights every week and do 3 sets with the same weights.
Afterwards, we do 3 sets of leg/ core exercises like on the leg pull machine (sry idk the real name) and we hang with our arms angled 90° and keep our legs up while the other one does the leg exercise.
We also do 3 sets of 10 on the arm pull machine and the last exercise is where we take the zigzag bar with 7.5kgs on each side and we let our arms hang lift 7 times from down to the middle/lower of the chest, 7 from the middle/lower chest to the upper chest and 7 from down to upper chest. This always kills our arms and we up the weighs every week by 2.5kgs.
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