Needabetterframe
Iron
- Joined
- Jun 8, 2026
- Posts
- 4
- Reputation
- 1
I need some advice please, I’m 5’11, 130lb 13 years old. I’m trying to gain some muscle mass but not fat I just want size with definition. I’ll say my split here;
For push at home:
3 sets wide grip Push ups
2 sets squats
2 sets tricep overhead extension ( upper arm in place )
2 sets lateral raise
1 set shoulder press ( only top range of motion 90⁰)
2 sets ab crunches
For pull at home:
2 sets dumbell curl
2 sets pull ups
1 set uni lateral dumbell row close grip ( elbows tucked )
2 sets wide row with dumbells
1 set reverse fly with dumbells
1 set reverse curls
And honestly this is light work, kinda TOO easy for me. But I don’t only do that, I have boxing on mondays Tuesday or Thursday I only go once a a week, if it’s Tuesday then we do skip **** for about 15-20min, shadowbox, then a circuit, which is (push-ups, squats, mountain climbers, leg raises, sit-ups, jumping jacks, punch infront, 6 inch hold, do all of 2 or 3 times) then we have to do jogging, for about 5-10 min. But on Tuesday we have to jog 2km. But if it’s a Tuesday we only do the circuit exercises 1 time then stretch. If it’s a Monday then we do circuit exercises 2-3 times. If anyone could give me tips or help me make a split that would be great I just want good shoulder and small waist basicslly like varis and David laid, Joseph shin Yes this might sound corny but I don’t wanna look like a body builder lmao.also my equipment is only dumbells and resistance bands, 8lb dumbell, 10lb, and 25lb also I’m willing to workout 4-5 times a week
For push at home:
3 sets wide grip Push ups
2 sets squats
2 sets tricep overhead extension ( upper arm in place )
2 sets lateral raise
1 set shoulder press ( only top range of motion 90⁰)
2 sets ab crunches
For pull at home:
2 sets dumbell curl
2 sets pull ups
1 set uni lateral dumbell row close grip ( elbows tucked )
2 sets wide row with dumbells
1 set reverse fly with dumbells
1 set reverse curls
And honestly this is light work, kinda TOO easy for me. But I don’t only do that, I have boxing on mondays Tuesday or Thursday I only go once a a week, if it’s Tuesday then we do skip **** for about 15-20min, shadowbox, then a circuit, which is (push-ups, squats, mountain climbers, leg raises, sit-ups, jumping jacks, punch infront, 6 inch hold, do all of 2 or 3 times) then we have to do jogging, for about 5-10 min. But on Tuesday we have to jog 2km. But if it’s a Tuesday we only do the circuit exercises 1 time then stretch. If it’s a Monday then we do circuit exercises 2-3 times. If anyone could give me tips or help me make a split that would be great I just want good shoulder and small waist basicslly like varis and David laid, Joseph shin Yes this might sound corny but I don’t wanna look like a body builder lmao.also my equipment is only dumbells and resistance bands, 8lb dumbell, 10lb, and 25lb also I’m willing to workout 4-5 times a week