workout routines and exercises

I am a teenage female who wants to gain muscle in the gym. I specifically want to grow my glutes and keep a thin waist. I am currently 111 pounds. I eat 90-100g of protein everyday. I hit my protein goal with foods like cottage cheese, chicken, yogurt and turkey. How effective will this...

I am able to perform this all but kind of struggle with the push day, i simply get to the tricep ss and have to take a break so that i can finish. I just want to know if I should continue or switch to something else, pehaps revise this. I just started working out kinda, I've been at the gym for...

Hi bodybuilding experts, 36yo / 183 lbs / 5’9 Not sure if this belongs in this reddit, but please delete if it doesn't. I’ve been weightlifting since 2014 with a lot of trial and error. 9 years later, I finally found a PPL routine that I’ve settled on since last year (listed below). Maybe it...

So my workout routine for the passed few months has been strength training and then liss afterwards. My workout split right now I s: Day 1: Chest, Tris + LISS (30 Mins treadmill 10 incline, 2.5 mph speed) Day 2: Back, Shoulders + LISS Day 3: Legs, Biceps/Forearms + LISS I am thinking of...

So lately i started thinking about starting to workout seriously and have my routine which is alright for me but probably bad in efficiency so I'd like to ask how to improve it/change it (i don't have a gym to go to/no equipment working out at home) 13y.o. so please keep that in mind while...

24 female, 5”7, right now I’m 148ish, started at 195 last June I’m kinda new to all this. This is the first time Ive consistently worked out in my entire life (aside from running around as a kid). I’ve been in a 1300 cal defecit (somewhere between 1200-1300) for about a year. I eat good whole...

Pull[ 2 ] mid back and rear delt focused -facepull 4 x 12 [40] -normal bicep curls 4 x 10[25] -rear flys 4 x 12[65] -chin pulldown 4 x 10[100] -lat pulldown 4 x 10[100] - 4 x 12 rows [75] -preacher curls 4 x 8 [65] -single dumbell row 4 x 10 [25] [ 1 ] lat focused - normal bicep curls 4 x...

monday- chest & back tuesday- arms & shoulders wednesday- legs 1 thursday-rest friday- upper saturday- legs 2 sunday-rest Start of the week: increase reps or weight of every exercise slow and controlled eccentric on every exercise CHEST AND BACK: -incline db press 26 10-10-10...

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Just started working out again after 2 years, I went from roughly 170 to 280 during covid and didn’t have much time to work out due to my job. I just recently got time to start working out again and have been hitting the gym everyday after work for the past week. My routine consists of: 3 mile...

Any suggestions are appreciated Currently starting a new self made routine any suggestions are appreciated (* for favorite exercises) 1A Barbell bench press** One arm row Cheater curls* Reverse cable fly Lying leg curl Hyperextension 1B Deadlift** Crunch Dumbbell fly Dumbbell lateral raise...

I do this full body split 4 days a week. I only do 2 sets per workout with moderate intensity. Please comment and suggest any changes. Horizontal Push - Machine bench press or dumbbell bench press (2 sets of 12-15 reps) Horizontal Pull- Cable row or T bar row (2 sets of 12-15 reps) Vertical...

For example gzclp 3 days fbw + 1-2 days of calisthenics and cardio

I’ve been out of shape my whole ass life, I skipped a lot of P.E. In school to go smoke weed with buddy’s and as a result I don’t know the first thing about exercising, my main question is how do I formulate a weekly routine of going to the gym, let alone what exercises I should do when I get...

so here's my full 6 day workout routine I've been doing for around 8 months with minor changes every single set is to failure if anyone could critique my split and maybe recommend some better exercises or things to swap out that would be great...

Hi, new to this used to play sports often but broke my leg and have since fallen far out of shape. I would say the goal right now is to lose over 5 stone I didn’t know where to start but just thought I have to start so I got ChatGTP to create me a Plan I’ve done this for the past 3 days it’s not...

So usually what I do is the exercises I am about to post for 3 sets of 12 and go to failure on the last set then drop down the weight and do til failure again. That’s my hypertrophy day. I am trying to increase my strength though because it feels like I hit a plateau because my weight hasn’t...

Hi! I am currently a teenage male with a height of 5'9" and a weight of roughly 66kg (Endomorph body but I'm pretty lean). I am really new to building muscle and I really want to focus on my shoulders. My question is, how do you actually do it? How many times a week should I work out and for...

So recently i’ve been motivated to gain more muscle, there are a few reasons for this but one is because i feel as if i’m “too thin” although i’m not all that thin and the second is because i’m doing track and field and want to get better. I’m a thrower and sprinter (discus, shot, 100m) and want...

Hey all, I work part time as a PT at my local gym to bring a little extra money and have been testing this training system for about 15 months now. All my clients are really happy with it and are enjoying their progress so I thought I’d share it (Note this is just a template of sorts you’ll...