Trevor's Push-Pull-Legs Routine

[tmaltbie]

Day one of a lifetime of consistency starts here!

30 years old, 5'9, ~162 lbs. ~18% BF (never measured it).

I've lifted weights on and off for 10 years but still a beginner, never stuck with it long enough to see real results. I'm hoping that logging my workouts here will provide that extra motivation to turn this into a lifestyle.

I've never had the desire to be as big or strong as possible. I've just wanted to be lean (12% or less BF) with a muscular body (Don't we all?). I'm not looking to compete or anything. More so to build self-esteem and feel good about shirtless photos (LOL!). I probably need to work on this goal and make it specific in order to get the results I want. Bigger chest, bigger forearms, more defined core /shrug/ Anyway... heres my routine and I'll be running it for 8-12 weeks and see what kind of results I get.

Here are my last three workouts:

[I only have access to dumbbells (5-50lbs) and a dual-pulley machine]

Tuesday May 12: PUSH
Bench Press DB -
35lb x 12,
35lbsx 12,
35lb x 12;

Overhead Press DB -
20lb x 12,
20lb x 12,
20lb x 10;

Incline Bench Press DB -
25lb x 12,
25lb x 12,
20lb x 12;

Lateral Raise (Cable) -
20lb x 8 (too hard!),
10lb x 12;

Tricep Rope Pushdown -
40lb x 15,
40lb x 15,
40lb x 13;

Skullcrusher DB -
10lb x 11,
10lb x 12,
10lb x 13 (Failure);

Push-Ups: 7 reps, 7 reps, 7 reps.

Wednesday, May 13: PULL
Bent Over One Arm Row DB -
30lb x 8,
30lb x 8,
30lb x 8; (I never feel I'm always doing these to full potential for my back. I use a bench for one arm but feel my chest rotates some. Maybe it would be better to do stand and not use a bench for support and hold a DB in each hand, doing 1 at a time? Hmm..)

Lat Pulldown (cable, sitting on floor) -
110lb x 12,
110lb x 12,
110lb x 15;

Waiter Curl -
35lb x 15,
35lb x 15,
35lb x 15; (try to do these really slowly, 4 seconds down and hold at the top for 1sec)

Shrug DB (seated) -
45lb x 15,
45lb x 15,
45lb x 15;

Face Pull (cable/rope) -
40lb x 12,
40lb x 12,
40lb x 13;

Bicep Curl DB -
20lb x 12,
20lb x 8,
20lb x 6; (ugh! do these standing/both arms at same time)

Cable Overhead Trap Raise -
20lb x 8,
20lb x 8,
20lb x 8;

Hammer Curl DB (crossover chest) - skipped these today. Been out the gym for a while and didn't want to over do. Normally do 3 sets of 12-15 reps.

Thursday, May 14: LEG
Goblet Squat -
45lb x 12,
45lb x 12,
45lb x 12;

Romanian Deadlift DB -
40lb x 12,
40lb x 12,
40lb x 12;

Bulgarian Split Squat DB -
15lb x 12,
15lb x 12,
No weights x 12 (attempt to include a plyo-hop on last set but sometimes just dont have anything left in the tank);

Farmer's Walk on Tip-Toes -
25lb x 60 seconds,
25lb x 60 seconds,
25lb x 75 seconds;

Reverse Lung -
45lb x 8,
40lb x 8,
40lb x 8;

& 7 minute ab workout;

See you all tomorrow.
-Trevor

[tmaltbie]

Off day/Cardio day:

Run: 3.82 miles, 8'21"/mi pace - total time 0:31:21;

+ 1.68 mile walk.

[tmaltbie]

Saturday, May 16: PUSH

Benchpress DB
35lb x 12
35lb x 12
35lb x 7
30lb x 5
notes: going to drop the weight to 30# next session and work my way backup. I think I jumped into a heavier weight then I should have.

Overhead Press DB
20lb x 12
20lb x 12
20lb x 12

Incline Benchpress DB
20lb x 12
20lb x 12
20lb x 12

Lateral Raise (cable)
10lb x 12
10lb x 12

Tricep Rope Pushdown
40lb x 15
40lb x 15
40lb x 15

Skullcrusher DB
10lb x 12
10lb x 14
10lb x 12

Push Up - each set to failure
7 reps
11 reps
7 reps

7 minute abs.

[tmaltbie]

Sunday, May 17: PULL

Bent Over One Arm Row DB
30lb x 12
30lb x 12
30lb x 12

Lat Pulldown (cable)
120lb x 12
120lb x 12
120lb x 15
note: time to move up to 130 I think.

Waiter Curl
30lb x 15 (grabbed the 30 instead of the 35 accidentally and noticed at rep 8, so I added a couple of reps)
35lb x 15
35lb x 15
note: move up to 40lb x 10-12 reps

Shrug DB (from knees on floor)
50lb x 12
50lb x 12
50lb x 12
note: I think I am doing these with good form so I may try to incorporate a resistance band since I have no heavier DB.

Face Pull (cable/rope)
40lb x 12
40lb x 12
40lb x 12

Bicep Curl DB (alternating sides)
20lb x 8
20lb x 8
20lb x 8

Cable Overhead Trap Raise
20lb x 8
20lb x 8
20lb x 8

Hammer Curl DB (crossover chest)
20lb x 12
20lb x 12
20lb x 10

7 minute abs

whew that workout felt pretty good! Trying to leave my ego at the door and not move up in weight too quickly. See you tomorrow.

-Trevor

[tmaltbie]

Monday, May 18: LEGS

Goblet Squat DB
45lb x 12
45lb x 12
45lb x 12

Romanian DL DB
40lb x 12
40lb x 12
40lb x 12

Bulgarian Split Squat DB
15lb x 12
15lb x 12
no weight x 12

Farmers Walk on Tip Toes DB
30lb x 60 seconds
30lb x 60 seconds
30lb x 75 seconds

Reverse Lunge DB
40lb x 8
40lb x 8
40lb x 8

7 minutes abs

see you tomorrow!
-Trevor

[tmaltbie]

This was yesterdays workout:
May 19, 2020 - cardio day

3.75 mile run, 8'03" pace, 30:13 total time

I'll post later today for my weight training.
-Trevor

[tmaltbie]

May 20, PUSH:

Bench Press DB
35lb x 12
35lb x 12
35lb x 11

Overhead Press DB
20lb x 12
20lb x 12
25lb x 8
note: will jump to 25lb for all reps next time, aiming for 8 reps each set

Incline Ben Press DB
20lb x 12
20lb x 12
20lb x 12
note: really feel this is in my delta/traps. think I will go to 25# next week.

Lateral Raise Cable
10lb x 12
10lb x 12
note: time to move up to 20lb

Tricep Rope Pushdown
40lb x 15
40lb x 15
40lb x 15
note: last 2-3 reps are super hard

Skullcrusher DB
15lb x 8
15lb x 8
15lb x 6

Push Ups - to failure each time
6 reps
8 reps
7 reps

7 minute abs.

[tmaltbie]

Would really appreciate your input on my form on a few exercises, thank you!
https://forum.bodybuilding.com/showt...hp?t=178403791

[tmaltbie]

May 21, PULL

Bent Over One Arm Row DB
35lb x 8
35lb x 8
35lb x 8

Lat Pulldown
120lb x 12
120lb x 12
120lb x 12

Waiter Curl
35lb x 12
35lb x 12
35lb x 12

Shrug DB
50lb x 15
50lb x 12
50lb x 12
note: assuming I have good form on these, I think I need to incorporate a resistance band since I have no DBs heavier than 50.

Face Pull (rope)
50lb x 12
50lb x 12
50lb x 12

Bicep Curl DB (alternating arms)
20lb x 8
20lb x 8
20lb x 8
note: right arm is def weaker then the left, makes sense: i'm a lefty and I always hold my son on my left side hahaha

Cable overhead Trap Raise
30lb x 8
20lb x 8
30lb x 6
note: honestly, I might toss this exercise. :/

Hammer Curl DB (crossover chest)
20lb x 12
20lb x 12
20lb x 12

7 minute ab workout
note: dead! did Athlean X routine today and I was struggling haha

[tmaltbie]

May 22: LEGS

Goblet Squat
45lb x 12
45lb x 12
45lb x 12
note: focused on 3-4sec descent. going to get resistance bands and bump this to 50lbs. I think I need to do more reps cause I'm not getting very close to failure on these.

Romanian DL DB
40lb x 12
40lb x 12
40lb x 12
note: same as above, not very close to failure on these. Maybe another set or two needs to be added + resistance bands.

Bulgarian Split Squat:
15lb x 12
15lb x 15
15lb x 15
15lb x 15
note: going to increase the weight and do less reps, and get closer to failure on each one.

Standing Calf Raise DB
40lb x 12
40lb x 12
40lb x 12
40lb x 12

Lunge DB
40lb x 8
40lb x 8
40lb x 8
40lb x 8

[kellilutler]

In for progress, nice work

[havenhaven]

Now I'm dreaming, will ever find you now?
I walk in circles but I never make it out

[salmawisoky]

That's great to hear that you're committing to a consistent workout routine and documenting your progress! Consistency is key when it comes to achieving fitness goals. Based on the workouts you've shared, it seems like you have a good mix of exercises targeting different muscle groups.