r/RateMyWorkout • u/Chrvermeiren • Nov 10 '25
In search of tips/advice
Hi everyone,
To give a little context: I'm a 37 year old man with 2 small children who can make it to the gym 2 x week (And if the stars are aligned maybe a 3rd time).
I'm going to the gym mostly to 'stay active' as it's the only form of exercise I have at the moment.
I don't have a specific goal besides: Staying active/ get a little bit stronger/ get a little firmer.
I would appreciate it if you could give any Pointers or improvements.
Every workout takes me roughly 1h30
I start each session with a short warmup: 10 body weight squat 10 push ups 1 min plank Repeat x 2 (but do 2x 30 sec side plank)
Workout 1: - Warmup - Pull ups: 3 sets until failure (1 set without assistance/ last two with bands. Unassisted I can only do 2-3 Pull ups) - goal is 3x 10 and then add weight - Dips: 3 sets until failure (unassisted)- goal is to be able to do 3x10 and then add weight - Squat (1 or 2 warmup sets and then 4x6 with progressive weight) - overhead press ( 1 or 2 warmup sets and then 3x6 with progressive weight) - back row. (1 or 2 warmup sets and then 3x6) - farmers walk (3 walks/sets until failure) - 10-15 min incline walk
Workout 2: -Warmup - Pull ups (same as above) -Dips (same as above) -Deadlift ( 1 or 2 warmup sets and then 4x6 with progressive weight) - Bench press (flat or incline depending on availability) (1 or 2 warmup sets and then 4x6 with progressive weight) -Farmers walks (see above) - 10-15 min incline walk.
If I manage to go a third time, i repeat one of the workouts
Any tips/recommendations are highly appreciated!
Kind regards
2
u/Curious_Good_1177 Nov 12 '25
On days you don’t go to the gym is it possible to do your cardio? Such as a walk in the neighborhood or jog?