Lifting Routine - Tumblr Posts

I've been going to the gym for a few months now, can I message you to ask about tips/routines?

Please feel free to message me if u want more specifics. I personally run a traditional Push Pull Legs split, with 2 days a week for push right now

So for example

Sunday- legs

Monday-push

Tuesday-off

Wednesday-pull

Thursday-off

Friday-push

Saturday-off and/or abs circuit day/myoreps to absolute failure (at home workout)

Legs:

I keep it simple

Barbell squats 5x5

Hip thrusts 4x10-12

Leg press-this one is a little odd. I do one set for 10 reps and then rest 20 seconds and do 10 more reps of that same weight; I do this twice (so, 4 sets total). Use a lower weight as needed

Calf press(whatever machine is available) 5x14-20

Leg extensions 2x12-15 or a drop set

Push:

Barbell bench press- 7 set doing a pyramid style of adding weight and lowering weight throughout the sets (think=structure of the app nSuns) I do this to failure for each weight and don’t care about 1RM at all

Decline bench 3 sets to failure

Incline bench 3 sets to failure (usually 10-12)

Seated shoulder press (arms should be slightly angled in, not straight out) 4x8-12

Dumbbell lateral raise 3 to failure (8-12)

Overhead press 3-5 sets

Reverse cable fly (ESSENTIAL for big shoulders, do not skip. This will likely be very difficult at first bc these muscle are not used often and you should use a low weight to start) 3x10-12 or to failure if I want my upper body to look thiiiccc if im going out after or whtevr

Tricep dip 3 sets to failure (hits short head of Tricep)

Tricep overhead extension 3 sets to failure (hits long head of Tricep)

yeah I know my push day is crazy, but it works. not great for beginners to do this much, so I’d cut out decline bench and pick btwn seated shoulder press and overhead press to avoid injury

Pull:

Deadlift 5x5

Bent over barbell row 3x8-12

T-bar 3x10-12

Lat pull down (wide grip) 3 sets to failure (8-12 at least)

Lat pull down (v bar or close grip) 3 sets to failure, lower weight as needed to get reps in with good form

Cable row (wide grip) 3x12+ make sure you are pull the bar to the bottom of your rib cage to engage your entire back

Back extension (weighted) 2x20 if possible, just body weight if you’ve never done this

Preacher curl 4 sets to absolute failure (must be failure for growth here) at a weight you can do at least 12 reps of while maintaining form

Cross body curl 2x8-12

Cable hammer curl drop set

(I switch up bicep exercises, these are just my current)

This is my basic run-down; I try to avoid accessory movements and stick with compound lifts. For me, hitting all 3 benches is non-negotiable, but I am neurotic. Some good beginner resources are athleanx, who is my favorite exercise yt. FTM fitness has great pages as well, and I can show more info if needed.

You're SO fucking handsome. That arm hair on your muscles......😍

Do you have any advice for home workouts? I'm trying to work on my arms and legs, all I can think to do is push-ups and squats.

I’m not great at at-home for legs because I didn’t start getting more muscle there until I did heavy weights. There’s no sub for squatting when you get to a place you can do that. I’d recommend step-ups, Bulgarian split squat, and lunges. Typically 10-12 reps for 4 sets each. Arms are tricky because accessory movements (curls and exercises that target one muscle) are not very effective on their own, and are p much always inferior to compound movement that involves several muscle groups. Doing pull-ups, rows, tricep dips on a chair (target lower chest as well! The ppl need to know), bodyweight rows, and then some reverse grip push ups (don’t remember what these are called, but the hands are pointed towards you and you do a regular push up with force coming from your bicep and moving you forward a little at the top of the movement). Those movements should be 3-5 sets of reps until failure (what I would do) or at minimum 8 reps per exercise. If it’s too hard lower the reps and slow the movement as much as possible.

I upped my T dose and suddenly am covered in body hair, more on my abdomen than anything but my friend just pointed out how much hair is growing on my arms now. It also upped my acne but that’s nothing compared to all the positives.

Hey, can you share the routine you started out with? How much you lifted, what exercises, all that stuff? Thanks

When I was starting out I used a basic push/pull/legs 3 days a week. I was extremely weak because I was recovering from anorexia that had been going on for a decade at that point (I started really young). I literally couldn’t even squat when I started because my legs were so frail, and had to start with bodyweight and leg press with a friend assisting.

After like 3 months of bare bones exercise I did the following. Pretty low weights for everything except deadlift which I was weirdly fantastic at and was even praised by a personal trainer I knew. I did no cardio, and did at home ab circuits like 3x a week as well. I didn’t do barbell bench for quite a while because my chest was so weak and emaciated it was sick. It’s best to start very light, especially with shoulders/chest, to avoid injury and learn good form. That said I did have a pretty intense routine for a beginner because I’m incredibly impatient/stubborn/driven however you want to think about it. I lost pretty much every ounce of body fat which sounds great except I was essentially emaciated again, and had to start eating 3,000+ calories a day to stay just above underweight. Disclaimer: this likely will not be any one else’s experience.

Basic workout I started with 3ish years ago as best I can remember was:

Legs:

squats 5x5

Calf raise 3x10-12

Leg press 3x8-12

Leg extension 2x failure

Hip thrust 3x10-12

Any ab circuit, did quite a variety

Push:

Couldn’t bench the bar because too weak

Dumbbell flat bench 3x10

Incline dumbbell bench 3x8-12

Seated dumbbell overhead press 3x10-12

Ez bar overhead press “triangle set” for like 6 sets (I know, it’s a lot)

Lateral raises 3x10-12

Bent over reverse fly 2x10-12

Tricep push down 3x10-12

Tricep dip 2x failure

Pull:

Deadlift 5x5

T-bar row 3x10-12

Single arm bent over dumbbell row 2x10-12

Lat pull down wide grip 3x10

Lat pull down v bar 3x10

cable row 2x failure (around 15 reps) making sure I pull the bar low to hit the bottom of my ribs

Incline curl 3x10

Cross body curl 3x8-12

Cable hammer curl drip set starting at a weight I could do 10 reps of and going to failure for at least 5-6 weight-drops