workout routines and exercises

Day 1: Upper Body Strength Training + Cardio - Warm up with 10 minutes of light cardio (e.g., jogging in place) - Bench press: 4 sets of 6-8 reps - Barbell rows: 4 sets of 6-8 reps - Shoulder press: 4 sets of 6-8 reps - Hammer curls: 3 sets of 8-10 reps - Tricep pushdowns: 3 sets of 8-10 reps -...

4 Day Split over 9-10 Days Is this 4 Day split fine? Day 1:Chest,Biceps Day 2:Back,Triceps Day 3:Shoulders Day 4:Legs Day 5:Chest,Biceps Day 6:Back,Triceps Day 7:Rest(Sunday) Day 8:Shoulders Day 9:Legs I try do most of my sets till failure but I might have 1-2 RIR sometimes.I will(and still)...

My leg routine is in total 100 reps of squats but split up like this: 1 set of 10 shoulder width feet apart squats(legs bend straight and foward), THEN a 15 second rest, THEN 1 set of 10 wider stance squats(knees are pointed a bit outward), THEN a 30 second rest, REPEAT all that 4 more times. I...

hello! i’d like to hear your opinions about my gym workout routine. (also please give me tips) (also pls tell me which of the exercises are breast reducing) today was my first time at the gym and i was wondering if this was okay LEGS 1. back squat 10x 4 sets 2. leg press 10x 4 sets 3. leg...

6ft - 50kg I’m going to start soon just need to find the perfect routine for me. I want to train around 4 times a week from home. I have some dumbbells a push up bar and want to invest in a pull up bar aswell. Ideally want to do full body workouts using the things I mentioned but if anyone has...

If it matters, I’m 5’9 150. I’m not tryna be a bodybuilder, I just don’t wanna look like a pencil lol. I mainly want to build up arms//shoulders/stomach. Any advice would be much appreciated, thank u

Tried reading the ebook of the program but I dont get how should I proceed with it as a routine. Some months in gym and I believe I need the kind of training the bioneer recommends, can any tell me whats the routine saying.

Hello everyone, I'd like to share with everyone a tool I recently finished working on, i'd like to offer a free generated workout routine to any fellow community members. Goal: The goal of this project is to provide users with personalized workout routines that are not only effective but also...

Rep ranges from 4-12 depending on the day and the exercise I consider myself an intermediate to advanced gym goer from the lifts I can do. Note that my workout is high-intensity (feeling sore for a some time) since I have to study almost all day long and don't have enough time. I'm also happy...

I'm fat 230 5'9 I want to drop some weight, but I need a forearm, arms, chest shoulders and back routine to help improve my work life as well as overall health. I don't eat a lot of sweets and drink plenty of water if that information helps.

Hi Team. I've got a routine that I've been following on-and-off for like two decades. With kids a little more grown, I'm finding the time to put together a regular weekly lifting schedule and wanted to see if I'm using my time wisely. Here's the breakdown: 2 workouts, each done 2x/week (4 days...

Good morning to everyone, except those for whom it’s not morning. I just shared day 59 of my daily home workouts on the following platforms. YouTube: TikTok: https://vm.tiktok.com/ZM2ABJPW1/ Instagram: Facebook:

Im 14 years old 5’9 and about 180 lbs (overweight), for the first time in a while im feeling motivated to workout and at least hit 150 I’ve been doing a random workout app but it feels weirdly easy and like it’s not doing anything, I have no equipment and I’m not too sure where to start. Does...

Hey i was doing a push/pull/legs routine for about an year now and i am just now changing it up. I was wondering if anyone has done a upper/lower then later in week finish off with p/p/l. My upper and lower is more compund strength lifts with some accessories. My push pull legs is more...

Just trying to get some input on this program I put together. A little background: I have been lifting weights for at least 15 years mostly doing bro splits when I first started to programs like Jim Wendler's 5/3/1 BBB and Starting Strength. Day 1 Warmup Mobility Stretches 5 min...

I am tall and skinny (193 cm/6.3 ft and 74 kg), 17 y.o. Been lost in the workouts lately and odnt know how to pick one suitable for my situation, I can go up to 6 times a week if needed. Thanks in advance

I was at 230lbs Size L tshirts, now I’m at 213 and my gut stretches out the same size shirt .

I’m 15 years old, 6’2 and weigh around 200+ pounds. I’m chubby and want to slim down all the while gaining muscle. I have some experience in the gym as I did work out during the pandemic but stopped when classes came back. What I’m aiming to get is a V-Taper since I’m working out for...

I’m trying to lose quite a bit of fat but I also want to build muscle. I workout 5 days a week M-F. I’m having trouble deciding how to split my workout up for the best results. How can I split up my weightlifting and cardio while also incorporating rest. How should I split this up to get the...

I’m looking for people to create a home workout group with everyday every morning, 6-7am CT STRICTLY to do HIIT and body weight exercises. We meet up online. Anyone wanna join? I like to focus on abs, glutes, arms, and thighs. I can’t go to the gym, have literally 0 friends, and I’m basically a...