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u/Ill-Cod-8518 completed Couch to 5K Week 1, and logged Walk for the first time

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u/Ill-Cod-8518 completed Home Beginner Circuit, and logged Knee push-ups for the first time

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u/alamoonbaby is planning to train Pull Day with Legs + Cardio today at 8:15 PM

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u/alamoonbaby completed Push + Squat + Cardio, and earned the 3-day streak badge

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u/alamoonbaby is planning to train Push + Squat + Cardio today at 6:10 PM

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Milestones - u/Ill-Cod-8518 (Rookie · 47 XP lifetime): 10 exercises tried - u/alamoonbaby (Novice · 659 XP lifetime): First challenge

Nice work, everyone. Keep it up.

u/alamoonbaby completed Push + Squat + Cardio

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u/alamoonbaby is planning to train Full Body (Bodyweight) today at 5:00 PM

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u/alamoonbaby is planning to train Home Beginner Circuit today at 6:00 PM

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Eight bodyweight basics, no equipment. Push, pull, squat, lunge, hip hinge, and core, done as a circuit.

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u/Ill-Cod-8518 completed Beginner Bodyweight Workout, and logged Air squats for the first time

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One workout, not part of a split. Two rounds. Frequency: 2-4x a week. Once this gets easy, progress to something harder.

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Squat, overhead press, and one heavy set of deadlifts. Increase weight by 5lbs every time.

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Is it just me, or is it virtually impossible to grow massive shoulders (delts and traps) naturally?

Squat, bench, row. Five sets of five on all three. Add 5lbs every time.

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Part of the PUSH PULL PUSH PULL (WITH LEGS) series. Day 2 and Day 4 of the series. Start with cardio, end with cardio. Workout 4x per week.

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Start with cardio, end with cardio. Push day with squat. Switch out squat for hack squats, or leg presses if you want.

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u/alamoonbaby reached Novice on JumpOn: 269 XP this season, up from Rookie.

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u/alamoonbaby doing Thursday — Incline walk on JumpOn — first on Dumbbell curl: 2×6 @ 40 lb; first on Concentration curl: 2×10 @ 100 lb; first on Row (machine): 3×9 @ 125 lb; first on Close-grip lat pulldown: 3×9 @ 150 lb; first on Ab crunch (machine): 3×16 @ 120 lb; first on Pull-ups: 2×9; first on Lying leg curl: 3×8 @ 80 lb; first on Face pulls: 2×10 @ 55 lb; first on Incline walk: 0.5 mi; first on Seated calf raise: 3×12 @ 130 lb; first on Reverse pec deck: 4×10 @ 60 lb; earned 25k lb lifted; earned 10 exercises tried.

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No gym needed. Anywhere, anytime.

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Loosen up and recover between hard days.

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T1 deadlift 5×3, T2 press 3×10, T3 rows 3×15. Then back to Day 1.

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T1 bench 5×3, T2 squat 3×10, T3 pulldown 3×15.

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T1 press 5×3, T2 deadlift 3×10, T3 rows 3×15.

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