workout routines and exercises

I have been training for 2+ years and have ~1hr20mins (including warmup and cardio) to train 5 days. Cannot train of Saturdays as I need to study for my tests on SundaysI have a relatively well developed chest with decent shoulders and back. I think my arms need some work.I have been doing...

Hi guys, I’m 6ft3 90kg (about 17% bf). I’ve created a custom workout based on various articles I’ve read and just wondering if you have any feedback. I’ve lifted on and off for 10 years but never had my diet in check and never made huge gains as I tend to be off and on but I’m fully committed...

Rate my workout routine! Need feedback... Hello! I'm 6'0" tall, 215 lbs. I have athletic body, I practiced swimming, basketball, martial arts for many years. When I gain weight it's usually goes to my face legs and butt rather than belly. So my belly does not stick further than my chest, its...

Hi I'm new to this community, I was looking for some very much needed advice. I've had a C-section and an abdominal surgery within the last 5 years and it's been really hard getting my belly fat under control. Nothing really seems to work I can lose inches off my waist and pounds but my stomach...

So, I've been a gym-goer for the past 4 years and have documented my WODs. I thought it would be cool to share these as they may be valuable to those who are just starting out. Disclaimer: The routines are personalized to me, so they may not be a perfect fit for everyone. You can also check...

I went to the gym for 2 years and had a pretty decent physique and I wouldn’t say it was bad because i used to feel confident with that because of some reason i had to leave gym and i gained weight in 8/9 months now i decided to go for athletic physique and I ordered dumbells and started...

Looking for any and all suggestions on my workout routine. I have some experience lifting and in the gym but am just getting back into it after about 6 months off. Looking to gain and tone muscle Day 1/4-Push (chest, shoulders, triceps) * Bench * Chest flys * Dips * Incline press * Shoulder...

So I plan to bulk up via meal plans and exercise routines. Primary targets being chest, biceps and abs. (Basically upper body in general). Background info - 22 years old. Female. 5, 3”. 47/48kg. Vegetarian. I am suffering through depression which I’ve heard can cause lack of appetite and...

Is this split okay focusing on chest more than any other muscle? I’ve heard you should have back as much as Chest and I’m only hitting back twice. Overall is this an okay split? Any criticism with it? Thanks. Sunday Long Run/ Bicycle Monday (Chest, Tri, Shoulders) 10 min incline tread pre...

Monday: Push Day 1. Barbell Bench Press: 4 sets of 8-10 reps 2. Chest Press Machine: 3 sets of 10-12 reps 3. Dumbbell Shoulder Press: 4 sets of 8-10 reps 4. Pec Fly Machine: 3 sets of 10-12 reps 5. Tricep Extensions: 3 sets of 10-12 reps 6. Dumbbell Lateral Raises: 3 sets of 12-15 reps Tuesday...

I'm a newbie and I think my workouts full of pointless exercises so a quick question E.g. for lat rows is it worth doing 2 different types of rows such as machine row and dumbbell row or is it pointless because they both train the same muscles?

I’m trying to improve at my sport, mountain biking, and so the skills side of that I’ve been asking that subReddit about that, but this question is about the fitness side of it. I’m in high school and my long term goal is to make it to the highest division in a few different racing disciplines...

I've been training for almost 2 years with this workout: 3x a week, Chest-triceps, Back-biceps, Legs. W weights and some w no weights, but I saw so much results, became a unit basically. Now I want to switch up things: 3x a week, Legs I'll do polymetrics only maybe sometimes w weights and for...

18M (6ft 185lb) here. I am skinny fat, trying to put on muscle and lose the little gut/lovehandles. I was wondering if somebody could give me pointers regarding my current workout routine? I Have been lifting for around 2-3 months now and the weights listed are on the heavier side for each lift...

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Here’s a little more info about me: Gender: female Age: 21 Height: 5’4 Weight: 114 lbs Goal: gain weight and build muscle I need to start following a specific plan and was wondering if this is good: Monday: (Quads and Glutes) Back Squat (3 x 10-12 reps) Hip Thrusts (4 x 12 reps) Romanian...

Hey y'all, I am a physician working 80-100 hours a week and an intermediate lifter. I have to change up my program from Wendler 531 to something quicker and simpler. I never know which day I will have the time to lift, so I need to stick to something full body and ideally hit everything 2-3+x...

Hi guys. Wondering if my back routine is enough. I work back/biceps twice a week. Overall my fitness goals are to shed some fat and be healthier. Sure I'd like to look like Henry Rollins (maybe not as big as he was in the 90s) but at 44 I'm not sure that's in the cards. Here's a typical back...

Well, the question is in the headline. Before birth, I was working out 3 times a week, 1-1/2 hour each time. And I really loved it. To exercise is important for my well-being and my mental health. I have really tried since having a baby (now 9 months old), but it’s difficult to get the time in...