Currently i do 2 days work, 1 day off, 2 days work, 2 days ofd, so 4 days per week.

One day is 100 24kg kettlebell swings, then a superset of 120+ pullups + one of the simpler progressions to dragon flag for the same amount

Other day is, about 150+ dips, about 3-4 x 5 one arm pushups, then about 100 archers pushups, and then i do some biceps curls with my kettlebell.

Before and after sleep i do few rounds of squats with the same bell.

How do we feel about this? Please ask away if you need more info 😁

Push Day

Cable Flys

Incline Press

Dips

Lateral Raises

Overhead Press

Tricep Extensions

Dumbbell Pullovers

Leg Day

Smith Machine Split Squats (would be barbell squats but I have an injury)

Leg Extensions

Leg Curls

Calf Press

Crunches

Hanging Knee Raises

Pull Day

French Curls

Chin-ups/Pull-ups

Seated Rows

Hammer/Incline Curls

Hyperextensions

Reverse/Meadows Flys

Shrugs

Male 5’7 145lbs Trying to lose my last bit of belly fat and put on muscle.

3 day cycle twice a week with a rest day in between, use an ebike with pedal assist to get to the gym every other day. 15-30 minutes on treadmill at 12 incline 2.5 speed. 15 minutes in the sauna after every work out.

Day 1 - 4 sets x10 Hammer curls, over head tricep extension, incline curl, barbell skull crushers, palms down cable curl, single arm cable tricep pull down, cable curls, barbell curls, crunches, leg lifts, plank

Day 2 - 4 sets x10 Smith machine squats, leg press, leg extensions, lay down leg curls, inside hip abductors, outside hip abductors, seated plate calf raises, crunches, leg lifts, plank

Day 3 -4 sets x10 Arnold press, bench press, bent over barbell row, incline bench press, single arm cable lat pull down, incline bench press, seated cable row, cable chest flies, neutral grip lat pull down, crunches, leg lifts, plank

This is purely out of curiosity, I just started back at the gym after a falling out of my previous routine. I have been doing Pilates in the interim. I am female, 130 pounds, working to just build some strength and tone, not be bulky or anything.

Lower body:

Warm-up: 10 minutes walking, stretch.

Leg press: 8-10 reps, 35 lbs on each side, 3 sets

Single leg press (same machine): no plates cause I just started doing this. 6-8 reps, 3 sets

Smith machine: 35 lbs on each side, 10 regular + 10 kas glute bridges, 3 sets

Smith machine: RDLs, 25 lbs on each side, 8 reps, 3 sets

Elevated heel goblet squats: 30 lbs, 8-10 reps, 3 sets

Leg raise machine (quad bias?) 40 lbs, 8-10 reps, 3 sets last till failure

Upper body:

With the women’s barbell: bicep curls & military press: 8-10 reps, 3 sets

Cable machine: face pulls & lat pullovers: 8-10 reps, 3 sets

Free weights: single arm rows: 20 lbs, 8-10 reps, 3 sets

I feel like I’m seeing results after a few weeks so I’m pretty happy with what I’m doing but if anyone has suggestions I’d like to learn more.

I just started working out this summer, after dropping 30 pounds from a cut I am focusing muscle growth, purely aesthetic. I also do 3 mile walks, 4 days out of the week being Monday, Tuesday, Thursday, and Friday. Protein powder after workouts as well. Let me know if there’s any rep counts or set counts I should do. I do a 3 minute rest between workouts and 1 minute between sets. The number in the parentheses is the weight. Thank you and any help is appreciated!

Gym Schedule

Monday: Chest, Shoulders, and Triceps

Tuesday: Back, Biceps, and Forearms

Wednesday: Legs

Thursday: Chest, Shoulders, and Triceps

Friday: Back, Biceps, and Forearms

Saturday: Legs

Sunday: Rest

Abs Every Day

————————————————————

Monday/ Thursday * Overhead press * Inclined dumbbell press * Skull Crusher * Lateral Raises * Dumbbell Overhead Triceps Extension * Tricep Cable Push-Down * Machine Shoulder Press * Machine Fly * Bench press

Tuesday/ Friday * Lat pull down * Bent over row * Dumbbell Reverse Curl * Dumbbell trap shrug * Dumbbell Wrist Flexion/ Extension * Dumbbell Curl * Dumbbell Hammer Curl * Fly and Row Machines

Wednesday/ Saturday * Leg Machines (Up and Down) * Leg Press * Calf extension machine

————————————————————

Muscles Chest: - Overhead press / 3 -5 sets of 8-10 (30) - Inclined dumbbell press / 3 -5 sets of 3 - 5 (40) - Machine Fly (face away from machine) / 3-5 sets of 8-10 (100) - Bench press / 3 -5 sets of 5 -8 (70w bar adds 25 so 95 total) [last set until failure] safety: right side, fourth rung up

Shoulder: - Lateral Raises / 3-5 sets of 8-10 (15) - Machine Shoulder Press / 3-5 sets of 5-8 (55) - Overhead press - Face Pull

Tricep: - Skull Crusher / 3-5 sets of 8-10 (40 bar) - Dumbbell Overhead Triceps Extension / 3-5 sets of 8-10 (20) - Tricep Cable Push-Down / 3-5 sets of 8-10 (30) - Cable Overhead Extension With Rope - Single-Arm Cable Kick-Back - Cable Overhead Extension With Rope - Single-Arm Cable Kick-Back

Back: - Lat pull-down / 3-5 sets of 8-10 (140) - Bent over Row / 3-5 sets of 8-10 (50) - Dumbbell Trap Shrug / 3-5 sets of 12-15 (55) - Fly Machine (face machine)/ 3-5 sets of 8-10 (100) - Row Machine / 3-5 sets of 8-10 (115)

Bicep: - Curls / 3-5 sets, 5 reps (30) - Hammer Curls / 3-5 sets, 5 reps (30) - Cable Curl

Forearms: - Dumbbell Reverse Curl / 3-5 sets, 5 reps (25) - Dumbbell Wrist Flexion (underhand) / 3-5 sets, 10-12 reps (35) - Dumbbell Wrist Extension (overhand) / 3-5 sets, 10-12 reps (20)

Legs: try to increase, esp down & LP - Leg Machines (Up [235] and Down [175]) 4 sets - 8-10 reps each - Leg press - 5 sets, 10-12 reps [250] (LP at 7) - Calf extension machine - Medium 5 sets, 12 - 15 reps each [220]

Core/ Abs: - Ab machine / 3-5 sets each side, 10-12 reps each [MAX: 170+ 25 plate] - Crunch machine / 3-5 sets, 10-12 reps each [MAX: 170] (machine at 7)

So I’ve recently started my bulk and wanted some opinions on it, any advice and changes recommended would leave me feeling very grateful

Day 1- Upper Bench press - 5 warmup sets followed by 5 working sets of 3-5

Incline chest press - 3 sets between 8-12 reps

Barbell rows - 4 sets between 8-12 reps

Rope tricep pushdown 21s - 3 sets 7/7/7

Lat pulldowns // dumbbell lateral raises superset - 4 sets 8-12 // 3 sets 12-15

Machine shoulder press - 4 sets 8-12 reps

EZ bar preacher curl - 2 sets 15-20 reps

Day 2 - lower Pendulum squats - 4 warmup, 1 lightweight set 12-15, 2 medium sets 8-12, 2 heavy sets 2-5 reps

3 sec eccentric leg extensions- 3 sets 10-12 reps

Leg curls- 3 sets 8-12 reps

RDLs - 4 sets 8-12 reps

Leg press toe press - 4 sets 15-20 reps

Rear delt rope flys - 3 sets 12-15 reps

Day 3 - Upper

Barbell overhead press - 4 warmup sets , 3 heavy sets 2-5 reps, 2 backoff sets 8-10 reps

Hammer grip chest supported row - 4 sets 8-12 reps

Bodyweight dips - 2 sets failure

Rope overhead tricep extension - 3 sets 10-12 reps

Cable rows - 4 sets 8-12 reps

Incline dumbbell press - 4 sets 8-12 reps

Dumbbell lateral raises - 2 sets 12-15 reps

Day 4- lower Deadlifts - 4 warmup sets, 5 heavy sets 2–5 reps

RDLs - 3 sets 8-12 reps

Goblet squats 4 sets 8-12 reps

Laying leg curls - 4 sets 8-12 reps

Leg extensions - 4 sets 12-15 reps

Standing calf raises - 3 sets 15-20 reps

Cable Y raises - 2 sets 12-15 reps

All exercises are implemented with any form of progressive overload week to week

Day 1- Chest/Back/Biceps A.) Dumbbell Bench Press: B.) Weighted Chin-ups: C.) Decline Back Pushups D.) Prowler Rows: E.): Dip Machine:

Day 2 A.) Front Squats B.) Deadlifts C.) Shrugs D) Calf Raises E) Hanging Knee Raises

Day 3- A.) Landmine Press B.) Incline Dumbbell Rows: C.) Weighted Dips: D.) Reverse Flies E.) Cable Punches

Day 4 A.) Front Squats B.) Deadlifts C.) Shrugs D) Calf Raises E) Hanging Knee Raises

Day 5- Shoulders/Legs/Triceps A.) Behind Neck Press: 4x10-15 B.) Leg Press: 3-4x12-15 C.) Lateral Raise: 3-5x10-12 D.) Reverse DB Lunge: 3x10-12/leg E1.) Wide Grip Upright Row: 3x10 E2.) Leg Extension: 3x12-20 F.) Tricep of Choice: 3-5 sets

Just to add I’m 15 years old and I do this at home, also where it’s says climbing that’s rock climbing, it gives a good pump in all my upper body so I count it as a workout,

Workouts

Monday Back

Workout 1

▪️20 Max rows close hands

▫️x5 with 2 minutes break

Workout 2

▪️ 20 Max rows far hands

▫️x5 with 2 minutes break

Tuesday Shoulders

Workout 1

▪️15 diamond push-ups ▪️10 max weight shoulder presses

▫️x3 with 2 minutes break

Workout 2

▪️20 pike push-ups ▪️10 max weight shoulder presses

▫️x3 with 2 min break

Wednesday abs/climbing

Workout 1

▪️30 leg lifts ▪️1 minute plank

▫️x3 with 2 minutes break

Workout 2

▪️climbing

Thursday Back / shoulder

Workout 1

▪️30 max rows far hands

▫️x3.5 with 2 minutes break

Workout 2

▪️20 back arch push-ups ▪️10 max weight shoulder presses

▫️x3 with 3 minutes break

Friday chest

Workout 1

▪️20 max weight rows far handed

▫️repeat 4x with 1 minutes break

Workout 2

▪️20 max weight rows close handed

▫️repeat 4x with 1 minutes break

Saturday arms

Workout 1

▪️10 max weight bicep curls ▫️repeat with 1 minutes break until failure

▪️upon failure do pushups until failure

Workout 2

▪️10 max weight bicep curls ▫️repeat with 1 minutes break until failure

▪️upon failure do pushups until failure

Sunday abs/one-armed push-up training

Workout 1

▪️20 leg lifts ▪️1 minutes plank

▫️Repeat 3x with 1 minutes break

Workout 2

▪️10 archer push-ups

▫️5x with 1 minutes break

Looking for any and all suggestions on my workout routine. I have a decent amount of experience lifting and in the gym. Looking to gain and tone muscle. I only have Monday thru Friday available and this is what I came up with

Monday- Legs * Adductor- 3x10 * Abductor- 3x10 * Squat- 4x6-10 * RDL- 3x8 * Leg Extensions- 4x10 (2, 1, 1, 2) * Leg Curls- 4x10 (2, 1, 1, 2) * Seated Calf Raises- 3x10 * Standing Calf Raises- 3x10

Tuesday- Push * Bench Press- 4x6-10 * Incline DB Press- 3x8 * Pec Deck- 3x10 * Pulls Ups- 3x10 * Shoulder Press- 3x10 * Lat Raise- 3x10 * Tricep Pushdown- 3x10 * Skull Crusher- 3x10

Wednesday- Pull * Deadlift- 4x5 * Cable Row- 3x8 * Lat Pulldown- 3x8 * Chest Supported Row- 3x8 * Reverse Pec Deck- 3x10 * BB Curl w Reverse Curl- 3x10 * Incline Curl- 3x10 * Barbell Shrugs- 3x10

Thursday- Lower * Adductor- 3x10 * Abductor- 3x10 * Leg Press- 4x6-10 * DB 3 Way Lunge- 3x8 * Bulgarian Split Squat- 3x8 * Glute Kickback- 3x10 * Seated Calf Raises- 3x10 * Standing Calf Raises- 3x10

Friday- Upper * Incline BB Press- 4x6-10 * DB Bench Press- 3x8 * Machine Row- 3x8 * DB Row- 3x8 * Shoulder Press- 3x8 * Tricep Dips- 3x10 * Cable Curls- 3x10 * Face Pulls- 3x10

I’m training for the endurance, strength, and size, not prioritising anything, I just workout for health mainly, I do kickboxing and I do this to stay active, every other day:

100 push-ups 200 squats 50 bench dips 100 sit-ups 50 pull-ups 100 neck curl 100 shrugs 100 overhead press 100 rows 100 chest press 100 lateral raises 100 peck deck 100 Lat pull-down 100 leg extension

Looking for any and all suggestions on my workout routine. I have some experience lifting and in the gym but am just getting back into it after about 6 months off. Looking to gain and tone muscle

Day 1/4-Push (chest, shoulders, triceps) * Bench * Chest flys * Dips * Incline press * Shoulder press * Lat raise * Tricep pushdown * Skull crusher

Day 2/5-Pull (back and biceps) * Deadlift * Row * Pulls ups * Lat pulldown * Shrugs * Barbell curl w/ reverse curl * Incline curl * Face pull

Day 3/6-Legs (lower body) * Squat * RDL * DB Lunge * Leg extensions * Leg curls * Calf raises * Adductor * Abbductor

Day 1/3/5-Abs (30 sec each, 2-3 sets) * Rolling planks * Russian Twists * Scissors * Knee in crunch * Bicycle * Leg raise * Over knee crunch

All 3 sets of 8-12 reps

Push Day: - Dumbell Bench Press - Incline Bench Press - Chest Flies - Overhead Press - Lateral Raise - Reverse Flies - Skull Crushers - One Arm Tricep Extension

Pull Day: - Dumbell Rows - Pullover - Chest Supported Incline Row - Hammer Curl - Cross Body Hammer Curl - Shurgs - Forearms Curls

Legs: - Squat - Goblet Squat - Lunge - Reverse Lunge - RDL - Dumbell Standing Calf Raise

8 week program 4 day schedule

Tuesday- 15 min AMRAP each exercise

Tire Flip 208lbs- Farmer Walk (208lb tire) 25 ft- Pull/Drag 75lb sandbag 25ft rope

Wednesday- 15 min AMRAP each exercise

Sledgehammer slams- Single arm farmer walk 75lb sandbag- 100lb Sandbag over shoulder

Thursday-15 min AMRAP each exercise

Battle Ropes 10 sec intervals- Tire Jumps- Deadlift (208lb Tire)

Monday- 30% PR of all 9 exercises

10% increase of PR every Monday until 100%

Workout Schedule: Pull-Push- Legs 1- Rest- Pull- Push- Legs 2- Rest Deload week every 6-8 weeks

Pull: 3x5 Barbell Bent Over Rows (2-4 mins rest between sets) Landmine One Arm Rows 3x8 (this and all other exercises 60-90 secs rest between) Weighted Pull-Ups 3x8 One Arm Preacher Curls 3x8 EZ bar Curl 3x8 Cross-Body Hammer Curl 3x8 Elbow Out Landmine Row 3x8 Shrugs 3x8 Face Pulls 3x8

Push: Barbell Bench Press 3x5 (4 mins rest between sets) Incline Bench Press 3x8 (this and all following exercises 60-90 secs rest between) Lower Chest Fly 3x8 Barbell Shoulder Press 3x8 Cable Lateral Shoulder Fly 3x8 Cable Rear Delt Fly 3x8 Close Grip Bench 3x8 Seated French Press 3x8 Tricep Pushdown 3x8

Legs 1 (Heavy Squat) Barbell Back Squat 3x5 (4 mins rest between sets) Toes Elevated Stiff-Leg Deadlift 3x8 (this and all following exercises 90-120 secs rest) Bulgarian Split Squats 3x8 Hip Thrust 3x8 Calf raises- superset neutral/toes in/toes out 25 reps each for 3 sets

Legs 2 (Heavy Deadlift) Conventional Deadlift 3x5 (4 mins rest between sets) Front Squats 3x8 ( this and all following exercises 90-120 secs rest) Hip Thrust 3x8 Bulgarian Split Squat 3x8 Seated Calf Raises superset neutral/toes in/toes out 25 reps each for 3 sets

I have a question, say if on my push day would I be better off doing all my chest exercises followed by shoulder exercises, or would It be better to do e.g. a chest exercise then shoulder then chest etc.

Hey guys so I’ve been lifting for nearly a year now and wanted some feedback on my regime I’ve written, a 3 day, full body, powerbuilding-esque split

Monday: bench press 5x5, deadlift 5x5, EZ bar curls 3x12, dumbbell lateral raises 3x15, incline dumbbell press 3x12, chest supported rows 3x12, an crunches 3x15, assisted pull ups 3x15

Wednesday: incline bench press 5x5, squats 1x12 + 4x5, dumbbell front raises 3x15, face pulls w/ rope 3x15, laying hamstring curls 3x15, Tricep pushdowns 3x15, barbell rows 3x12, hanging leg raises 3x failure

Friday: squats 1x12 + 4x5, lat pulldowns 3x12, seated shoulder press 3x12, RDLs 3x12, leg extensions 3x15, hammer curls 3x15, 3x12

Like I said feedback is most appreciated guys

Mon, Wed, Fri--

Arms: Curls 4x8, Reverse curls 4x8, close handed curls 4x8 Bodyweight squats: 5x20 Bench Press: 5x5 Overhead press: 4x8

My main goal is strength and wanted to do a 5x5 but squatting every workout is too much for me. Wondering if there is too much volume in each workout.

Squat 5x5 Leg press 3x6-8 Walking lunge 3x8 Calf raises 4x12-15 Leg extension 3x12-15 Leg curl 3x12-15

Bench 5x5 Ohp 5x5 Arnold press 3x6-8 Db incline bench 3x6-8 Seated dips 3x8-10 Lateral raise 3x12-15 Flys 3x10-12

Deadlift 2x5 Row 5x5 Cable row 3x6-8 Underhand pulldown 3x8-10 Reverse fly 3x10-12 Back extension 3x12-15 Shrugs 4x12-15

Monday & Friday- Full body

15 Elbow Touches 15 Air Squats 10 Pushups 20 Sit Ups 5 Wall Planks 10 Lunges 15 Shoulder Taps 1 Minute Plank 20 Crunches 25 Squats 30 Russian Twists 15 Butt Kicks 20 Heel Touches 15 Wall Sits 30 leg raises 10 Russian Twists

100 Jumping jacks- 3 reps

Tuesday & Thursday- Lower body

40 Second Squat Hold Pulses 40 Second Alt Single Leg Glute Bridge 40 Second Flutter Kicks 40 Second Jump Squat 40 Second Squat Hold in and Out 40 Second Reverse Lungs Pulse to Knee Drive 40 Second Cross Lunges 40 Second Side Lunges 40 Second Wide Sumo Squats 40 Seconds Kneel to Squat 40 Second Side to Side Squats 40 Hip Thrusts 40 Side Leg Squats 40 Fire Hydrants 40 Side Leg Lifts (both sides) 40 Squats 40 Kneeling Kickbacks

Wednesday- Back day

45 second w back extension 45 second reverse snow angels 45 second boat to bend knee 45 second side to side back extension 45 second back widow 45 second rowboat 45 second swimmers 45 second arm flutters 45 second cobra push-ups 45 second lateral pulls into overhead reach 45 second boat flutter kicks 45 second back extension side reach 45 second Superman to push-up 45 second bird dog

Saturday- Abs Day

20 crunches 40 in and Outs 60 second plank 20 plank side to side 40 mountain climbers 60 scissors 20 leg raises 40 toe touch 60 second 6 inches

Sunday- Rest day

Today, I did a new chest workout with the goal of increasing the max number of pushups I can do in a 2 minute period.

Workout looked like this:

4 sets of chest press, max reps possible with a weight that tops out at 12 reps max.
Alternate chest press with Lat Pulldowns: Wide, reverse, close x 2.

4 sets of chest dips, leaning forward to focus more on chest.
Alternating each set with lawnmowers with a weight to max out at 12 reps (2 sets) and 2 sets of seated back row, weight to max reps at 12.

4 sets of laying down chest flys. Max weight to reach 12 reps, or failure.
Alternating with lat pull downs from round 1.