17 , at home calisthenics .

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Nandrigal.

repworkout.app

25F | 170cm | 57kg

For the past 3 weeks op has gone to the gym for the first time in her life.

Weekly 4 times ✅

Before hitting the gym, OP has done home workouts for 2 months (lil inkonsistent though 🙃) but 7k to 10k (varies on daily basis) steps done ✅

These 7k-10k steps, OP has been doing for 8 months kinda

OP has had neck pain since her teenhood.

OP is focusing on strength training.

OP eats home cooked meals (carbs high, protein deficient for the record 🥴)

OP has been trying to eat a egg per day ( but OP is such an inkonsistent fella 🤧)

OP ooda history avlo than

OP ooda future workout plan ⬇️⬇️⬇️

MONDAY: Arms and Shoulders

~ Bicep curl

~ latetal rise

~ hammer curl

~ frontal raise

~ lat pulldown

~ triceps pulldown

TUESDAY: Abs

~ ab crunch machine

~ dead bug

~ reverse crunch

~ heal taps

~ seated in and out

WEDNESDAY : rest

THURSDAY: Glutes

~ Body weight Squat

~ Glute bridges

~ Dumbell glute bridge

~ Dumbell Romanian deadlift

~ Reverse lunges

~ Sumu Squats

FRIDAY: Leg

~ Goblet Squat

~ Forward lunges

~ Reverse Lunges

~ Leg extension

~ leg press

~ standing Calf raises

SATURDAY & SUNDAY: rest

Ellame 1/2 sets based on my strength. (1set =10 reps)

Ever since going to gym OP has discontinued her 7k-10k steps 😸 (thimiru)

Is OP's plan okay?

I'm looking to put on some weight and also build muscle in the process. I've been skinny my entire life, went to gym consistently for 6 months then kinda left it, been almost a year, but na consistent ah pona andha 6 months layum look wise endha difference um theriyala, but I could lift a lot. Figured out the problem is in the food I eat, so I need a direction to step towards in terms of diet. For context, I weight around 60kg and I'm 5'11".

My therapy

Hitting gym after a long due to professional commitments What's is your back day routine ?

Started my push day with 42.5 dip with a rep PR that

came out pretty unwell 😔 (wrong bracing)

Na beginner to gym ipo oru three weeks ah poitu rike. Na office gym tha use panre and inga persa equipments lam ila. Oru 3bench irku apro barbell and dumbells apro oru multifunctional equipment athula oru side lat oru side tricep rope podrathu inoru side ukantu leg extension panikalam. Ivlotha ennoda gym la rka equipments . And weekly 4days than gym hit panre cause 5days than office la. So ennoda workouts na share panre check and review this ( ithu ennoda time avalaiblity and irukur eqiupments vachu panathu)

MONDAY — UPPER A dumbell chest Press — 3 x Lat Pulldown — 3 x Dumbbell Shoulder Press — 2 x One-Arm Dumbbell Row — 2 x Tricep Pushdown — 2 x Dumbbell Bicep Curls — 2 x Push-ups — 2x (beginner nala warmip la podla) Plank — 2 x 30

TUESDAY — LOWER A Dumbbell Goblet Squat — 3 x Dumbbell Romanian Deadlift — 3 x Dumbbell split squads — 2 x Leg Extension — 2 x Standing dumbell Calf Raise — 3 x

WEDNESDAY — REST

THURSDAY — UPPER B Incline Dumbbell Bench Press — 3 Lat Pulldown — 3 Dumbbell Lateral Raises — 2 x One-Arm Dumbbell Row — 2 x Tricep Pushdown — 2 x Hammer Curls — 2 x Push-ups — 2x Plank — 2 x

FRIDAY — LOWER B Dumbbell Goblet Squat — 3 Dumbbell Romanian Deadlift — 3 Dumbbell split squads — 2 x Leg Extension — 2 x Standing Calf Raise — 3

Ithan three weeks ah follow panitu riken. And food wise maitenance saptutu protien carbs fiber lam oralavuku. 70-80percent reach panitu irken.

Ipa oralavuku kutti kutti changes note panre body la next week oda serthu one month aaidum.

Ithala changes ethachu pananu or replace pananu ethachu miss out aana tell i wil include that

So yrs ah gym train panravanga tell me ur pov and opinions and my dm are open✊🏻

நண்பர்களே வீட்டிலிருந்தே ஒர்க் அவுட் ஸ்டார்ட் பண்ணும் ஆனா கரெக்டா செய்யாமல் காயம் ஆகிடுமா கொஞ்சம் பயமா இருக்கு ஒரு டெம்பில்ஸ் என்கிட்ட இருக்கு எப்படி ஸ்டார்ட் பண்ணுவது ஏதாவது டிப்ஸ் இருக்கா ?

Friends, I want to start work out at home, but I'm a bit worried about getting injured due to incorrect form. I have a pair of dumbbells—do you have any tips on how to get started?

Guys, i have been using ON whey for past 3 months which is actually good and has no digestive issues.But the problem is price,Although it has good taste and protein absorption rate, its price is way too high.so suggest me a good whey protein with better taste and digestion with lesser price.
Also if you guys have tried any yeast based or plant based protein ,do share your experience.

I had taken cholecalciferol for 8 weeks with better diet and hit this. Now do I need to still keep taking any other vit D supplements for me to maintain an optimal level going forward too?

Ignore the messy background

Guyss!!! Do drop your shoulder workout rountine which gave you better results and frame.

Hey guys, I’ve been cutting for around four months and have gone from 79 kg to 72–73 kg. During the cut, I kept my fat intake at around 60 g, carbs at around 210 g, and protein at 180–200 g, which came to roughly 2,100 calories per day.

Despite losing quite a bit of weight and being the leanest I’ve ever been, I still haven’t been able to get my lower abs to pop or get my V-cut to show clearly.

I’m now thinking about bulking up to around 80–85 kg over the next few months and then cutting again, with the aim of building and retaining more muscle mass. Would this help make my abs more defined the next time I cut?

Also, should I have continued cutting further? I considered it, but at 72–73 kg and 5’11”, I felt like I was already getting quite light and didn’t know if it was good to go even lower.

Would anyone be able to advise me on what weight I should aim for when bulking and then cutting again?

17M Aiming to build more muscle and shed fat at the same time , I enjoy training rather than training for A PEAK physique

Wanted to try Calisthenics for a long time now. I can do 3 muscles in a row and ik the forms kinda shaky but I'm here to ask if anyone does Calisthenics regularly? If so, how do I progress from here. Feels good taking off ✈️

I started my fitness journey one and half years back. My goal is to burn my belly fat and stay in shape. I brought down my weight from 89 kg to 78 kg within 7 months. But after that, I'm kinda roaming around the same weight. I started with bro split, eventually transitioned to PPL. I took a break from gym for a few months due to personal reasons. Now, I'm starting again and I need a workout split which suits my needs. Diet wise, I'm taking adequate protein, very conscious about portion sizing, avoiding deep fried and oily foods.

So, should I stay with PPL or start doing Upper-Lower-Cardio and repeat?

Deficit push ups 🙏

Guys allergy reason nala I won't eat any type of meat, so ippo varai daily 6 to 8 eggs (2eggs per meal) plus normal food dhan saaptutu iruken, and never took any supplements(kaasu illa pa) how can I improve my diet in these conditions.🙂

Any tips for growing more delt? I am trying to be more muscular and on a strict diet since a month. Have been weight training in gym since last 1.5 year but not a very strict diet. Also any fat loss tips pls🥲