workout routines and exercises

monday: back/shoulders/biceps The barbell Drag Curl 2x12 close grip barbell curl 2x12 preacher curl 2x12 incline dumbbell drag curls 2x12 behind-the-back cable curls 2x12 db shoulder press 2x12 lateral raises 2x12 incline db row start with full reps and then do half reps - 2 Best overall...

I've been working out seriously for about 3 years now and this is the first time im gonna make my own split and would like some feedback on it. My ideal body build would be like david laid (i'm aware he isnt natural) or kinobody (greg o' gallagher) ofc i am fully aware my genetics are not on...

School is about to start up and I will be crunched for time with school and work, so I will probably move to a 3 day a week full body split (focusing on compound movements). this is what I was thinking. Workout A: 5 sets of Squats, 6-8 reps (80% max) 5 sets of Bench, 6-8 reps (80% max) 5 sets...

Hey! 🖤. I'm still a newbie in the weightlifting world. I am a 24-year-old female and I work out my lower body MWF and upper body T@oldwoodie while using the weekend to stretch and rest. Coming out of a depression so I am back to lifting. I revamped my lower body routine for the new year that I...

I've tried for many years to get rid of my lower belly or slim my legs so they don't touch together. I still focus some workout in these 2 areas, but I've also understood that some things are genetics or hormonal (my lower belly). Sometimes it's better to accept and embrace ourselves :D This...

I've been training for Hypertrophy for around a year and 9 months, but have only really been taking it srsly for like.. maybe.. a literal year/ a literal year and a few months im not sure) Here is my routine as a 16 afab, Do note that because the volume might be wild lol. Surprisingly, Lower...

I am doing 4 sets per exercise which totals 72 sets per week in both cases but doing only 3 exercises per day would make working out a more pleasant experience for me. Is this really the same though? Does that mean it's the exact same effectiveness or is 3 exercises not enough to get the...

i’m 14, 5’11 and 180 pounds of that matters. my parents are split and i split time with them so sometimes i only have processed food and sometimes i live by whole foods. weekly workout routine, 2-4 times a week strength training...

What's up guys. I've been training with a weighted for CPAT and the fire department to mimic carry real FF gear. I've had it for a while and bumped it up to 50lbs doing basic calisthenics. I was told by a firefighter you will need strength, cardiovascular endurance, power, and muscular endurance...

Hello, I started going to the gym a little over a month ago. I started with machines and want to continue with them for a bit to keep consistency but I want to make sure I’m doing the right things…here’s what I do: Day A: Upper Body -Chest press: 3sets/12rels/90lbs -Shoulder: 3sets/10reps/30lbs...

Age: 34 Height: 6’1” Current Weight: 174 Goal Weight: 190lb (then deciding on whether to maintain or continue to lean bulk to 200lb) Intermediate lifter after 3 years of mostly consistent training and too many years of inconsistent training. I’ve been doing some form of 6 day PPL split...

I lost 40 pounds and I want to start a workout routine to get fit and healthy I know nothing any tips where to get started

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is this good for gym push day and is there something i need to change to make ir better? Bench Press (Dumbbell): 4 sets x 6-8 reps Rest Timer: 2 minutes Shoulder Press (Dumbbell): 4 sets x 8-10 reps Rest Timer: 1 minute Incline Bench Press (Dumbbell): 3 sets x 8-10 reps Rest Timer: 1...

Hi, I would like make my program but I need you and your experience. Can you tell me what is better between : 1) Upper (Strenght) Lower (strenght) push (hypertrophy) pull (h) legs (h) 2) upper (H) lower (H) push (S) pull (s) legs (s) 3) push (S) pull (s) legs (s) upper (H) lower (H) 4)...

I have been going to the gym for about 3 years now and found my current workout from a youtube video about a year ago. I have seen great results and my strength is increasing but i was just curious if there is anything anyone would recommend to better optimize my gains or if i should keep it...

I am interested in point number 5,(the loop band one) since I can already do 3/4 bodyweight pull ups and I would like to reach 10 within a few months. He says to use a loop band and hit 10 reps in the first set, he says it doesn't matter how many reps you can get in the nexts sets, but he...

Hi! I’m looking to start hitting the gym more and lose weight. I’m a 5’6 male, I currently weight somewhere near 260 lbs and wanna get down to 190 at the least. What do y’all recommend for this goal? As far as workout days I’m thinking 2-3 for 1-2 hours at first then eventually the same 2-3 and...

Currently I’ve been following this bicep routine for the last 8 months 3x/week and have seen modest results. However I feel like I’m working harder but not smarter and that there’s a more optimal routine I could utilize. - Incline Curls 3 x 12 - Hammer Curls 3 x 12 - Spider Curls 3 x 12 -...