workout routines and exercises

Advice for an upper lower dumbbell split routine Hello, I’m trying to make a dumbbell workout routine with the upper lower split. I have quick adjustable dumbbells and I also have one of those basic cable pulley systems that hook onto the roof or something similar. I’ve made a base and wanted...

Hello everyone 26M weight 83kg height 180cm here I have a question about muscle loss and fat loss. My routine is work out then going 20-25min on the treadmill 5 to 6 days a week. First weight lifting for 1.5-2 then 20-25 min running around 165bpm based on my smart band I do anaerobic...

Hi, I need a second opinion on my training routine. Background info: Day 1, I run about 10 km, sometimes more, sometimes less or i do a heavy bag workout boxing/kicking for about an hour. Day 2, Gym at home. Day 3, stretching/yin yoga. Day 4, rest. Repeat. If I feel sufficiently recovered, I...

Hello everyone. I am not new to working out, but I am new to bodybuilding. A little history. I have always been physically active. My late teens and up to my late 20s I did a variety of workouts including muscle endurance workouts, powerlifting (hang cleans max 225 lbs, 185lbs for jerk; at the...

How is this for a leg and arm day respectively These are my arm and leg day workouts, how do they look? Arms Tuesday, June 13, 2023 at 10:48 AM Triceps Extension (Machine) Set 1: 70 lb × 18 Set 2: 70 lb × 18 Set 3: 70 lb × 18 Set 4: 90 lb × 12 Set 5: 90 lb × 12 Set 6: 90 lb × 12 Set 7: 95 lb...

So my current split is PPL going 6 days a week and I want to add a day 1 and day 2 but don’t know what workouts to do on day 1 vs day 2. Here is my current split and figured yall would know how to properly fix it PPL Push day- Bench press 3x 10-12 Incline bench 3x10-12 Pec deck 3x10-12...

Hoping some of you guys might be willing to give me suggestions for splitting up my routine with this new schedule I'm working. I started a new job with the following 12 hour 2-2-3 schedule that repeats every two weeks. My job has a gym, so I usually only work out on the days I'm scheduled to...

21m, 5’6 about 160lbs. I’m sure this type of question has been asked before, but here goes. Been working out for a little over 6 months. absolutely been gaining muscle, but my stomach/side/back fat just seems stagnant. I’ve been eating better. focusing on more fruits n veggies. cutting out a lot...

i'm 15 years old, 6'5 195 pounds. i'm looking to get way bigger for football season, but i really don't care about strength right now cause im pretty strong for my age, height and weight. (bench - 215) (squat - 315) (deadlift - 335) i have a brother who is really big in size and i sort of based...

For boxers that want to go up a weightclass I made a little workout routine on how to build muscle without losing speed nor endurance. Before I show the workout I want to explain why I devised it this way: weight gain and strenght gain go hand in hand. If you go from ten pushups at 70 kilos to...

I (M28) have recently gotten back to exercising on a regular basis. I am dealing with runner's knee/ankle at the moment, so my workouts have primarily been weight training, with a light cardio warm-up and cool down. I have been training every other day and using a routine as follows for the...

Hi! I recently made a resolution wherein I will start to commit working out this 2024. Although I already started "warming-up" last december of 2023, I wanted to be serious this time. But as a starter, I have a question. Is it necessary to focus on "specific muscles" routine schedule per day...

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I just wanted to quickly share a newsletter I am starting, first article comes out tomorrow It’s covering famous warriors (real and mythical) and what their workout routines and diets may have looked like with a sample of each. Appreciate anyone that checks it out! (Please remove is this isn’t...

M22 6’0 I’m on my weightloss and fitness journey I started mid 2019 at 400+ and with ups and downs I made it down to 270 I’m currently 297 but after gaining some back and losing again since January I have been working out consistently 5-6 days a week 20-30 minutes of weights...

Dinamic warmup Plank 45s Reverse plank 45s Hollow body hold 30s Arch body hold 30s Side plank 30s each side Elevated tuck L sit 10-30s (x3) Pike pushup 5-8 Pull up 5-8 (x3) Diamond pushup 8-12 Bycep pull up 5-8 (x3) Step up left 5-8 Step up right 5-8 (x3)

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Hey ladies, I have been always struggling with nutrition along my fitness journey, so I created a 'Friendly Macro Cheat Sheet' and '10 Protein Snacks on the Go' e-book to help others :). Comment ME bellow if you would like a free copy 🥰

My last c-section was 18 months ago, I was cleared to work out 8 weeks later, then I had a few health issues pop up. Now I am ready and willing to do everything but surgery! Any advice is beyond appreciated

I am 8 months post partum and I feel physically and emotionally ready to get back to my old body. I have gone up 2 dress sizes and I’ve never felt worse about myself. I’m now a UK size 16 where I was a 12 before. I had a emergency c-section which has left me with a horrible overhanging belly...