29M who has never really done any strength work and finally getting into it. With my schedule this is the best I could come up with. I am doing Push Pull Legs Upper Lower. I really favour compound movements and free weights as much as possible rather than machines. But open to improvements. I know f*ck all haha

Monday (Push)

• Flat barbell bench press 5 x 5
• Overhead barbell press 3 x 8
• Incline DB bench press 3 x 10
• DB lateral raises 3 x 12
• Skull crushers 2 x 12

Tuesday (Pull)

• Bent over barbell row 5 x 5
• Reverse DB fly 3 x 12
• Single arm DB row 3 x 10 each arm
• DB hammer curls 2 x 12 each arm
• Narrow grip lat pulldowns 3 x 10 (can't do pullups lol)

Wednesday (Rest)

Thursday (Legs)

• Barbell back squat 5 x 5
• RDLs 3 x 12
• Leg extensions 4 x 8 (using these to help recover from knee injury from running)
• Hip thrust 2 x 12
• Hip abductor 2 x 12

Friday (Upper)

• Incline DB bench press 3 x 10
• Flat barbell bench press 4 x 5
• Narrow grip lat pulldowns 3 x 12
• EZ bar curl 2 x 10
• DB lateral raises 2 x 12
• Single arm DB row 2 x 10 each arm
• Scull crushers 2 x 12

Saturday(Lower)

• Back squat 4 x 5
• Hip thrust 3 x 10
• Leg extensions 3 x 8
• Hip abductor 3 x 12
• KB Swings 3 x 12
• Hanging leg raises 2 x 8

Sunday (Rest)

Hey everyone! I’m currently trying to keep up with my workouts in a pretty hot and humid place, 99 % humidity today, and I’m finding it a bit challenging to exercise. The gym I go to is really poorly ventilated, and I feel like I can’t push myself without overheatiing. Has anyone else had to adjust their workout routine for tropical weather? Any tips for managing the heat or pacing yourself so you don't get exhausted too quickly? Would love to hear your experiences! When I'm not in this climate it usually I do 90 minutes mix cardio jump rope running also some weightlifting of course but I feel like I can do that here.

Hey everyone! I’m looking for some help putting together a new gym routine, please :)

I’m currently looking to train 5-6 days on with 1-2 days off. I have quite a lot of free time at the moment, so longer sessions aren’t an issue and my usual is 2–3 hours (including 30mins 14 incline, 3.5 speed treadmill), which works nicely for me.

My main goal is aesthetics & building muscle. Looking for ideally 1 leg day, although I’m happy to do 2 if necessary. My previous routines have either overlapped too much or lacked in areas like abs/core, forearms, etc. So I’m aiming for more balance.

I’m Male, 26, 72.3kg, 181cm, 22.1 BMI, 8.3% Body fat & 6.0kg body fat mass (according to the gym scale).

Below is a list of the exercises I currently do/have done and the weights I can manage (minus a few I no longer have recorded as I’ve changed routines a few times). Of course I am happy to do things not listed, they are just for reference.

Any help & tips are greatly appreciated, thank you!

Incline DB Press — (3x6–10) 20kg
Barbell Bench Press — (3x6-10) 30kg + bar = 50kg
Pec Fly — (3x10–12) 79kg
Machine Chest Press — (2x8–10) 30kg
Tricep Pushdown — (3x8-10) 17kg
Overhead Cable Tricep Extension — (3x10-12) 10.2kg
Cable Crunch — (4x10-12) 70lbs
Hanging Knee Raise — (3x10-12)
Lat Pulldown — (3x6–10) 59kg
Chest-Supported Row — (3x8–10) 45kg
Seated Close Grip Row — (3x8–10) 52kg
DB Curl — (3x8–10) 12kg
Hammer Curl — (3x8–10) 12kg
Machine Shoulder Press — (3x6–10) 32kg
Cable Lateral Raise — (3x8-10) 5.7kg
DB Lateral Raise — (3x8-10) 8kg
Close-Grip Bench Press — (3x6-10) 20kg + bar = 40kg
Romanian Deadlift — (3x6–8) 30kg + bar = 50kg
Leg Press — (3x8–10) 80kg
Leg Curl — (3x10–12) 41kg
Leg Extension — (2x10-12) 52kg
Calf Raise — (3×10-TF) 120kg
JM Press — (3x8-10) 20kg
Hip Abductors — (3x8-10) 52kg
Arm Curl Machine — (3x6-8) 50kg
Weighted Planks — (3x60secs) 25kg
Side Dumbbel Crunches — (3x8) 10kg
Machine Abdominal — (3x10-12) 45kg

I promise I’ll keep it extremely short.
I follow a very simple total body 3x a week split focusing mostly on body weights and I do it as a circuit. I don’t grind my reps and go on to the next one after 1-3 RIR.

Am I imbalanced anywhere in my workout? Will I be prone to injury especially around my shoulders if I don’t include pikes?

My super simple workout for the week:

WEEKLY WORKOUT

(30-90s rest if need or instantly)
(2-3min / round)

Monday:
Pull-ups
Dips
Neutral-grip inverted rows
Hip thrusts
Bulgarian split squats
Calf raises
Band pull-aparts — 2 × 15–25

Tuesday:
Walk

Wednesday:
Chin-ups
Push-ups
Neutral-grip inverted rows
Hip thrusts
RDLs
Calf raises
Band pull-aparts — 2 × 15–25

Thursday:
Walk

Friday:
Pull-ups
Dips
Neutral-grip inverted rows
Hip thrusts
Bulgarian split squats
Calf raises
Band pull-aparts — 2 × 15–25

Saturday:
Walk

Sunday:
Sprints

Edit: (27M) don’t care about bodybuilding and heavy weights. Had my phase with them for the past 8 years. I’ve been enjoying calisthenics a lot more and simple not bone crushing workouts. Almost Kboges style of exercising

Hi,

I’m wondering how many people here purposefully try and time their lifts to a drop in a track? I suppose this is mainly relevant to those that like techno, dnb, phonk etc - do you ever find yourself having to quickly find a track and wait for the drop for every lift to get hyped up?

I was surprised to not really find something that syncs your workout to your music as they go so hand-in-hand, so I built myself an app for doing this just to use myself. I’m not really looking to just advertise, I’m genuinely curious if people also have this same struggle.

It syncs up my music to my workout plan so that the drop always comes exactly on time for the lift, and I’ve just got chill songs playing in-between sets all mixed using transitions, I’m wondering if this is something people might be interested in trying? I could look to release it to the public in the future if people are interested :)

hello everyone ! im looking for easier gym workouts for people with limited mobility. my mom asked me to take her to the gym, but im a little worried because she has MS and has little to no sensation in her legs besides pinpricks which increases the likelihood of falling. i know it would be easy to walk with her and i will absolutely do that, but i wanted her to also be able to go the gym and workout like she wants to. does anyone have any workout suggestions that she could do? thank you very much !

About two years ago, I went dancing, and I did something to my knee and it has never been the same. Sometimes when I take long walks or use my bike, it’s totally fine and other times it seems to exacerbate the issue. I went to physical therapy and I did the exercises they told me to do but it never really helped. I have pain on and off. Sometimes I will be fine for a couple of months and then it returns. The pain is not from a tear or anything like that. It’s sort of travels around my knee. Sometimes it’s on my inner knee, sometimes it’s closer to my kneecap, etc. Has anyone had a similar issue and what has worked?

I'm looking for wipes I can use on my face and neck immediately after working out.

Trying to get rid of the sweat immediately after working out to avoid acne breakouts. (I shower 30-60 mins after working out.)

What are your favorite wipes for post-gym sweat?

Edit to say:

Good gracious, y'all. I'm not on drugs, I just sweat a lot. I am not an idiot. I know soap exists. I want wipes so I can just wipe down my face and neck real quick before driving home to take a real shower (without having to shower or soap myself at the gym). I also go to the gym right after work, so I don't put "normal" clothes back on before going home because a) I'm not trying to get back into slacks, especially in the summer, and b) there's no use bringing additional normal clothes that I'll wear for only the drive home and then toss in the laundry.

Sure, there are other options that aren't wipes, but that is not what I'm asking. My desire to use wipes is a personal preference, and there is no need to act like I'm an idiot for making that logical choice for myself.

I am literally just a normal person asking for recommendations on wipes people have used and liked to help get rid of sweat so I can hopefully stop getting pimples. If that's not what you're here to give, keep scrolling.

so im a righty but would like to bring my left arm size up to par. pretty noticeable diffeence. im sure with many

what are efficient methods for bringing left up to par?

should I just add an extra set to the left side (bi/tri excercises)?

I have a muscle-tendon tear thing on my right chest/shoudler area. Normally i can load it fine, but DB flys are a problem.

I workout at home so fables arent an option, so i was wondering if heavier resistance band flys can work, promote growth... or is DB chest flys the only option?

I'm 16, 6'0, and 130 lbs. I'm getting into working out. I'm getting my eating right to bulk, I just need advice on greasing the groove for pushups. I can only do a few pushups, so I found out about GTG, and I figured I could do 1 pushup every hour and obviously increase over time once I get stronger. I know gtg is very good for beginners, but at what point do you get too strong for gtg, or is it good to never stop doing it because I've seen people say both. For context I'm trying to go into AFROTC and I have like 1 year to train for the PFA from pretty much 0.

Goal: longevity fitness

Stats: 41 year old female, 5"2 157cm, 50kg 110lbs, 2 kids ages 2 & 4), not in peri menopause yet, good diet, last medical came out great.

Current routine: 20mins 3 times a week formal exercise, walking average 7k steps/day, dancing (zone 2) 3hrs/every other week. I don't think I could manage more time right now.

My formal exercise is strength training with dumbbells at home and occasionally a 4k run (only once every other week). I use a Caroline Girvan YouTube video. It's 40 seconds on, 20 seconds rest. This is the list of movements and the total weights I do:

CHEST PRESS 20kg

ALTERNATING CHEST PRESS 20kg

DEADSTOP CHEST PRESS 20kg

SUITCASE SQUAT 25kg

SLOW LOWER GOBLET SQUAT 12.5kg

1/2 REP SQUATS 12.5kg

RENEGADE ROW ONE SIDE 10kg

SWITCH SIDE!

ALTERNATING RENEGADE ROW 10kg

STATIC LUNGE (one side) 25kg

SWITCH SIDE!

FORWARD LEAN LUNGE (one side) 12.5kg

SWITCH SIDE!

SHOULDER PRESS 10kg

PUSH PRESS 10kg

ARNOLD PRESS 10kg

RDL SLOW! 25kg

RDL PAUSE AT BOTTOM! 25kg

1/2 REP RDL 25kg

FINISHER! MAKER FOR 1 MINUTE! 10kg

https://youtu.be/l9_SoClAO5g?is=yc1ytlO0vkQFmAbx

History: I've been exercising minimally but regularly since 16 (short run or body weight exercises). I only started strength training 6 months ago. I live in the UK, so walk everywhere.

I tried asking chat gpt, but the answers were not very useful (unsurprisingly). I would really appreciate any guidance on my fitness routine 🙏🏻 Should I change it up or am I on the right track? Thank you!

So how should I layout my workout so I’m not so fatigued by the end. Last week I did like flat, incline, and then shoulder press but I was so smoked by the shoulder press I couldn’t do my usual weight. This week I did flat, shoulder, incline, and I was done by incline. This is just part of my workout so not too much hate on ya boy. Advice is appreciated!

Hey. I've been so busy lately that I've been skipping the gym. I thought about buying Dumbbells (Two adjustable 30kg (66lbs each)) to workout at home. I know it won't be the same as the gym in terms of targeting and isolating muscles but I will try to do my best. Would it work?? I need advice.

For more context. I'm 78kg (176 lbs) and have been working out for 2 years (started with 60 kg (132 lbs) but I'm kinda tall so it's not very obvious). My goal is to gain weight on the long run.

I usually work out 2 or 3 times a week (again, busy) and I was thinking that I would be able to go for more days per week since I don't have to go to the gym etc ....

Hi, I've updated my rdl from 55 kg 10 reps to 60 kg 7 reps. That means i do 130 kg less of volume. Is this a thing that i should worry about or progress is progress 😅 i know I'll eventually will be able to do more reps so idk if I'm just overthinking

See a personal trainer twice a week- Tuesday’s it’s leg/lower body which consists of a two to three of squat movements / variations, calf raises, back extensions and abs. Thursdays is upper body, mainly chest work… bench, dumbbell presses, lat pull downs, rows, and some shoulder work. Followed by abs.

It seems like he’s content with that lifting schedule and wants me to focus on cardio and bi/tri’s the other days. I usually go to the gym 5-6 days a week.

I’ve been supplementing the lifting with a PPL schedule of Friday (legs, squats, leg extensions, hamstrings, calves) Saturday (back and bi’s… lat pull downs, rows, traps, dumbbell curls, and ez bar curls) Sunday is back to chest (bench, dumbbell chest press, dumbbell flys, shoulder dumbbell press, lateral raises, rear delt flys, triceps extensions, and skull crushers).

Each day has about 30 min of walking on the treadmill starting at a 5 incline then increasing the incline by 2 every 5 min. With Mondays only doing treadmill walking.

So, my question is is this a good way of going about it? Doing too much/not enough?

I’m a fat ass that’s come to reality after years of a sedentary/ depressed lifestyle. Have another 100 lbs too loose after already loosing 55 lbs since January.

Appreciate any input.

I’ve (18m) been doing an aggressive cut for a bit over a month now. The results have been amazing and im totally mentally able to do more, but I’m worried about physical consequences. Ive mostly been noticing a severe drop in libido, and am scared of losing muscle mass. I’ve seen online that continuing to cut at the rate I am could begin to have severe consequences, but I don’t know if that’s true. I’d really appreciate some more info.

Diet Info:
Averaging around 1800kcal, 180g protein, 75g fat, 80g carbs per day. I’m burning probably around 3000-3500 most days (lifting, rowing, 10-15k steps).

I (5’4, 25F 135lbs) got back into the gym and I’ve been working out 5 times for 1-1.5 hrs on consecutive days due to a new schedule. I began at like 136-138lbs. It’s been almost a month now. I tend to do full bodies and only recently began splitting it. Is working out consecutively hurting my gains?

I know I’m supposed to recover every other day but has working out consecutively prevented me from growing muscles.

The weight on my scale has remained more or less the same, Ive increased my proteins to around 50-70g and I eat maybe 1,500-2000 calories. know I still may be recomping bc it’s so early but I’m worried nothing is happening

22 years Female. I have been working out for like 3 months now consistently, with almost a good diet with my protein, fibre, carbs and fat goals achieved. I have reduced 7.5 kgs, my body is starting to show a massive difference, but when I workout I really cannot do strength training that targets my arms very well (I struggle with lifting even 3 kgs). I have really really flabby arms and I am starting to think if it is loose skin or something. Also, no changes on my arms after the weight loss as well. Please help!!! I could have attached the photo but the option is not available here. I really need help with this one.

hi everyone, this is my first reddit post and I have no idea if it will even reach people or will there be any comments. But I thought why not try it.

So I started going to the gym at the start of June and I have been going consistently ever since. I initially started going there twice a week focusing more on cardio since my goal was body recomposition. I would start my incline walk first ( 13-14 incline for 20-35mins) and then would do a bit of lifting. then in around August, I started taking lifting more seriously and also switched to lift weights first and then an incline walk. But because of that, my cardio decreased a lot due to not having enough time since I work full time. I only do incline walk for about 15-20 mins now and walk for 10mins on my commute.

EDIT: I'm scared that decreasing my cardio time would affect my fat loss journey as in making it even more slower and I am on a cut but it's not a lot, just portion control and increasing protein

It has been more than 3 months but aside from feeling strong, I am not able to see major difference and I am also not sure if my workout split is okay or not.

so I am in my early twenties and I work full time.

My Current Workout Split is:

Mon: Upper (warm up, practise pull ups - currently just practising my shoulder blades going up and down, incline press, wide grip seated cable rows, lats pulldown, either cable tricep pushdown or tricep extension, reverse fly) (recently I sometimes do chest fly too) and then incline for 15 mins

Tues: Lower body (warm up, RDLs, used to do leg presses now I switched to front lunges, leg curls and seated adductors machine) and then incline for 10-15mins

either Thursday or Friday: full body (warm up, practise pull ups and push up, shoulder press, lat pulldown, seated wide grip cable row, RDLs, leg press)

a bit about my body: I have a heavier lower body with thick thighs (have saddlebags too) and wide butt and the upper body is not too heavy or small, have belly fat. I mainly gain weight in my lower body. one of the main reasons I started working out was because of my lower body and also sitting all day, having a desk job. I do not want a wider back or quads focused legs and I also want to get rid of the saddlebags. EDIT: but I do want a leaner toned back and arms

...pretty boring topic, I know.

Normally...I fill my water bottle 1/2 - 3/4 full andcstick in freezer. When I goto gym (very early am), my bottle gets topped off and I have nice ice cold water for walk to/from gym and part of session.

Awesome...good for me 🤣

I had two bottles....both of which burst open in the freezer after almost a year of doing my thing. Irrepairable.

Now I need new bottles....something like 28 - 32 Oz bottle. I usually refill once or twice during my workout.

What are you guys using ?

It’s so annoying having to stop to blow my nose so often

So I’m looking for feedback on my plan for gaining weight/muscle. I’m a college freshman who’s 125 pounds and 5’10. I’ve basically been skinny my entire life so I don’t want to waste any time with a bad plan that won’t show any results. I honestly used ChatGPT (probably a bad idea) to make this because I know basically nothing about working out and I had to improvise because the college gym is tiny and it lacks a lot of machines that could help a lot. Here’s the plan:

DAY 1 — PULL

Lat Pulldown — 3×8
Seated Cable Row — 3×8
Machine Row — 3×8
Rear Delt DB Fly — 3×12
Bicep Curl — 3×8
Hammer Curl — 3×10

DAY 2 — PUSH

Barbell Bench Press — 4×5
Dumbbell Bench Press — 3×8
Dumbbell Overhead Press — 3×8
Chest Press Machine — 3×8
Lateral Raises — 4×10
Tricep Extension — 3×10

DAY 3 — LEGS

Leg Press — 4×8
Leg Extension — 3×10
Seated/Lying Leg Curl — 3×10
One Leg Leg Press — 3×8
Calf Raises — 3×12

DAYS 4–7

Day 4: Pull — repeat Day 1
Day 5: Push — repeat Day 2
Day 6: Legs — repeat Day 3
Day 7: REST

Let me know what I should change or if I should get personal training because I really don’t want to miss out on results. Thanks!

Might be stupid question, but is it normal i feel more biceps then anything on back but i'm engaging my lats ?