What is missing in my Routine?

I’m 5’6 130lbs. My goal is 140lbs by January.
I have dumbbells in this routine, I hope it’s okay to post.

Also I will happily admit that I am a NOOB and doing progressive overload. I am currently in the push-up and Dumbbell phase.

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X6 days a week: 200 push ups

Equipment: Dumbbells + Parallettes

Monday

☐ Goblet Squat — 4 × 8–10
☐ Deficit Push-Ups (Parallettes) — 4 × 8–15
☐ One-Arm Dumbbell Row — 4 × 8–10/side
☐ L-Sit Hold — 3 × 15–30 sec

Wednesday

☐ Romanian Deadlift — 4 × 8–10
☐ Dumbbell Overhead Press — 4 × 6–8
☐ Hammer Curl — 3 × 10–12
☐ Plank — 3 × 45–60 sec

Friday

☐ Bulgarian Split Squat — 3 × 10/leg
☐ One-Arm Dumbbell Row — 3 × 10–12/side
☐ Deficit Push-Ups (Parallettes) — 3 × 8–15
☐ L-Sit Hold — 3 × 15–30 sec

Posted Aug 3, 2026, 1:57 PM UTC

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