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@mom123 Here's my arm workout currently. I add some additional side or rear delt volume (Lateral raises/upright rows/rear delt flyes) depending on which I feel needs more volume that week. Occasionally I start the day with overhead presses if my upper day doesn't include them. Hammer curl 3 x...

@drechsler532 Completely fraudulent

@vadadell Good solid program. Nice. I'd personally replace Smith Machine RDLs with dumbbell or barbell ones but aside from that everything looks good. You could also create a B version of this with exercise swaps so you're not doing the same exercises twice a week. You could then do those on...

@vadadell This is a beginner version I've given to folks. I personally do a much higher volume one but don't recommend that for most people. Upper 1 Dumbbell bench press/chest press machine 3x8 Lat pulldown 3x12 Seated dumbbell press 3x8 Cable pushdown 3x12 Dumbbell bicep curl 3x12 Lower 1...

@ejmeier Personally I favour Upper - Lower - Upper - Lower - Arms. Lets you workout each muscle group more often with 3 times a week frequency for arms (direct + indirect)

@godsentkc For front delts, you can replace one of your current chest exercises with a front delt exercise, like a dumbbell overhead press. For legs, you can remove a set each from your isolation stuff, like leg press and hamstring curl. Try doing Dumbbell RDLs. Just find a YouTube video for...

@sherri1263 Personally I don't believe it matters whether your trainer is natty or not. You should look at your trainer's knowledge and experience training people. Yes, their own physique is a reflection of that knowledge and experience but it's not the only metric. Also if you're using the...

@godsentkc You're close to a PPL but not quite there. I'm not a fan of PPL especially for beginners but you'd be better off running that because you don't need a separate shoulder day. As you said, you can just add your side delt work to your push day and your rear delt work to your pull day...

@solokwa That should be good enough. Let's say you do that on Monday then come back and hit the chest again on Thursday with 6 sets and you would have 12 sets for the week. That's a decent number for most people

@john2020 Decathlon's gym bench 500 is 7000 bucks online currently. It's a decent bench and fairly reliable.

@destined22 Stop eating nuts completely. They're healthy but I eat them when I want to get fat, i.e. bulk. The amount of nuts and peanut butter you're eating for breakfast, you could replace them with ice cream and chocolates and probably lose weight. So just cut out the nuts and lose the...

@katherineeee Diet looks great. I personally cut out calorie dense foods like seeds and peanut butter and keep them for bulking season but if you like them and can accommodate them in your deficit, they're good sources of healthy fats.

@gracethroughfaith I admire that you're trying to program for yourself. I think it's better to try and fail rather than to not try at all. However here are a few points I have on this: 1) You're 30, not old. You're barely past your prime. That's like saying a 3 year old car or a 3 month old...

@guitarrandy All valid points but OP missed out on the major side effects that will actually keep people away Probable speeding up of male pattern hair loss Probable increase in facial aging, dependent on the dose Possible development of gynecomastia People (often) do steroids for aesthetics...