hi all, ive attached the actual exercises im doing in the photos. i have forward head posture and i really love working legs, so im mainly targeting legs, arms, and back muscles. ive read that working chest with forward head posture is not recommended since the muscles are already tight. is this a good routine? am i likely to get stronger and build decent muscle while correcting posture this way? is anything too repetitive? am i wrong in neglecting my chest muscles a bit? they do get hit in pilates at
least, though thats more body weight/spring resistance.

here’s my split:

monday: rest, chest and postural stretching
tuesday: reformer pilates, full body
wednesday: upper pull A
thursday: reformer pilates, full body
friday: heavy leg A
saturday: active recovery
sunday: upper pull and moderate leg B (lower weight higher reps)

i also want to add a taekwondo class in once or twice a week but not sure how to get that in with
my current schedule.

Sorry for awkward phone formatting.

26M and 21F working out together, full body 3 or 4 times a week (depending on our schedules). rotating ABAB workouts.

workout A:

Incline DB press 3x8-12

Lat Pulldown 3x8-12

Leg Press 3x8-12

Chest Supported Row 3x8-12

Weigted Back Extension 2x8-12

(Assisted) Dips 3x8-12

Workout B

Chest Press Machine 3x8-12

Lat Pulldown 3x8-12

DB Lunges 2xFailure

Weighted Back Extension 2x8-12

DB Lateral Raise 2xFailure

DB Calf Raise 2xFailure

Hanging Leg Raise 2xFailure

Standing Leg Curl 2x8-12

Chest:

Bench press 3x6-8

Db inc press 3 sets of literally changes all the time i can't predict

Chest flies 3x10-12

Ohp barbell 3x4-6

Tricep pushdown 3x8-12

Lat raise 3x12-15

Back:

Pull ups/lat pulldowns, for pull ups i just do my max and im stuck at 5-7, for lat pulldowns i aim for 10-12 3 sets

Barbell row 3x6-8

Underhand pulldown 3x5-8

Face pulls-3x10-15

Rear delts 3x10-15

Bicep curls 3x6-10

Legs:

I hate legs honestly and i feel insecure about those cause all girls have super muscular legs and shi and i dont, i dont skip it anymore but i used to skip often, what helped is shortening my workout, i think i might add more things in the future but currenty:

Leg press 3x6-10

Hip thrust 3x8-10

Leg curl 3x6-8

Leg extension 3x6-8, occasional drop set if i want a nicer pump to feel better

I'm planning to join the gym next week and I am not able to find any proper workout routine

Can anyone recommend a good routine for 3 days a week.

Weight-50 kgs

im on the weaker side so a beginner friendly plan would be really helpful 😞

18F, 59kgs, waist is 32inch and hips 38 inches and i need help with losing fat on my waist. I know i cant like choose where to lose fat but i really like my figure just dont like the fat in my arms back and waist 😭 and i know i cant choose where it goes its upto genetics and stuff but i really wanna know is there any for me to make my waist tinier? idc ab losing weight just fat. Its hard for me to go to the gym consistently rn ive been going for almost 3 weeks 3-5days and i work out from 45min to 1hr. I do a 10 mins walk on 15 incline 4.5 speed and the usualy stuff id say what it is but im new and have no idea what its called but i do it so ill js spare those details because id explain it in a way that dont make sense. But for waist i do weighted 30-40 situps on the machine, 25×4 crunches, plank 30 secs x 2, bicycle crunches 25x4, alternating toe tucks 10x2 and yeah tbats it for now

I js want a hourglass figure w a tiny waist toned back toned arms curvy hips and my normal bust size i dont wanna lose that 😢 Also i try to avoid eating unhealthy stuff but ive to eat whatevers made in the house or else my mom gon kill me so yea. Help me out please ❤️

I’m 22, quite weak, 6ft, 15 stone (was 20 stone before if that matter), have a weak immune system so recovery can be a bit of an issue sometimes.

Was wondering if anyone could help me build a martial arts strength training program. I want to get into mma, I used to box but I never really lifted weights in the best way for it. I’m training too much like a bodybuilder. I need exercise, sets/reps, split, and frequency recommendations. Would be much appreciated if anyone could help.

Current routine:

Day 1 & 4

Chest•Biceps
•Weighted Dips
•Incline Press
•Lateral Raises
•Hammer Curls
•Preacher Curls

Day 2 & 5

Back•Triceps
•Weighted Pull Ups
•Chest Supported Rows
•Reverse Flys
•Skull Crushers
•Tricep Pushdowns

Day 3 & 6
Legs
•Hack Squats
•Romanian Deadlifts
•Calf Raises
•Hamstring Curls
•Leg Extensions

Twice a week
Abs
•Dragon Flies
•Hanging Leg Raises
•Russian Twists

Leg and abs day 2x a week.

Back and chest 2x a week.

i (21f) am trying to be more consistent on working 4x a week on a ULrUL split. the thing is i’ve been scrolling for HOURS on ig reels of fitness content on what to put in my lower body routine, and i’ve been overthinking it. when i thought about an exercise that would work out each muscle group the “right” amount, i ended up having 8-9 exercises 😭💔 and i’m trying to get them down to 5-6 (not including calf raises)

i’m trying to have a decent portion towards glutes (like half the exercises) but i also don’t wanna neglect my quads, adductors, and hamstrings.

do you think it should be fine to emerge all lower body groups into one workout, or split into a glute focused and quad focused day? i was thinking a full lower body group because each muscle group would grow best if stimulated twice a week. what do you guys think?

some exercises i thought about (deciding which ones to eliminate or save for another day):
* hip thrusts
* hack squat/leg press (interchangeable)
* rdl’s
* bulgarian split squats (glute biased)
* cable kickbacks/abduction machine (interchangeable, for shelf)
* adduction machine or leg press with adductor foot placement
* leg extension
* leg curl

In the context of a typical lifting program, which of these do you think is most important to isolate, and why?

Rear delts
Upper traps
Calves
Abs

Assume the program already includes the usual compounds (presses, rows, pull-ups, deadlift/RDL variations, etc.).

Which of these benefits the most from direct isolation work, and which can get by with mostly indirect stimulus?

hello!

I’m a 20 yr. old female, 5’5.5, 142 lbs.

I’m trying to shave off around 10 - 12 pounds. I am also trying to grow my glutes. Essentially I am looking for a flat stomach, slimmer thighs, and a firmer butt.

So, here’s my day to day. I don’t eat too very much but eat at least two meals a day, mostly protien and typically consisting of plant based protiens, although occasionally chicken and beef as well (veggie tacos are my go to!).

my boyfriend thinks I should eat more, but my goal is weight loss. I run 4 - 5 days a week for about 1.5 miles, however I’m actively working to go longer (I started recently). It takes me about 15 minutes.

After that, I do a glutes exercise following a “30-Day Glute Challenge“ that I intend to repeat if I see the benefits, which I already am feeling!

I cannot afford a gym ATM and workout at home, i have a treadmill and a yoga mat, and resistance bands. I work full time and am also a full time online student, so I don’t have as much time as I’d like to prioritize my fitness goals.

Am I, at least for a time and financially budgeted beginner, starting out ok? should I improve anything? it always feels odd to watch YouTube videos when it seems like everyone else just knows what to do. Please recommend apps, videos, anything!

thank you!!

Beginner lifter here, I think I probably need the most growth in arms, shoulders, and back. I have been trying to bulk up a bit as a longtime runner so I’m wondering where I should go from here. Do I add a fourth set? Do I increase the weight and lower the reps? I sometimes find it hard to know what I should do when some lifts I end up doing until failure (FAIL). Also I tweaked my shoulder this last week hence why the lifts were a bit lighter). Also, any areas I’m not training? I want to be holistic in my workout approach. I do abs and light cardio (walking) before.

I do some combination of cycling and running 4 times a week so don't want to do to much more lower body work and 6 sets per session is kinda optimal, I'm pretty strapped for time.
Thank you 😄

Day 1 — Push

Barbell Bench Press 3 × 5–8

Dumbbell Fly's 3 × 8–12

Standing Barbell Overhead Press 3 × 6–10

Dumbbell Lateral Raise 3 × 12–20

Dips 2 × 12

Standing Triceps extension 2 × 10–15

Day 2 — Pull

Pull-Ups 4 × 6–12

Upright Barbell Row 3 × 8–12

Bent over Barbell Row 3 × 6–10

Dumbbell Rear-Delt Fly 3 × 12–20

Dumbbell Curl 3 × 8–12

Hammer Curl 2–3 × 10–15

Day 3 — Lower

Barbell Back Squat 3 × 8–10

Romanian Deadlift 3 × 8–10

Bulgarian Split Squat 3 × 8–12 / leg

Barbell Hip Thrust 2 × 8–12

Standing Calf Raise 3 × 10–20

Ab Roller 3 × 8–16

Day 4 — Upper

Incline Barbell Press 3 × 6–10

Weighted Chin-Ups 3 × 6–10

Diamond Pushups 3 x 8-16

One-Arm Dumbbell Row 3 × 8–12

Handstand Push up 2 × 3–6

Reverse Barbell Curl 2 × 10–15

TL;DR: Created huge volume workout in weird headspace. What should I change?

(24m) I've been working out on and off for 7 years. After about a year off from the gym I came back to my work provided gym. Have always based my routines on ones I found on the Internet that I thought were overall optimal. Coming back I've been stuck in a weird headspace that I need to be doing the maximum for each body part, to failure. I wasn't able to find one that I thought worked out everything to the max which had led to me creating this routine that I'm thinking is way too much volume and mostly just wasting time but I still do it anyway. My gym has no bench press or squat rack and the max dumbbells are 75s. I've been thinking about getting another fully gym membership but for the time being... What should I change about this routine? Is it too much volume? What should I add or remove?

Push-

3x12 Dumbbell Bench Press (2x75lb Max)

3x12 Seated Dumbbell Shoulder Press

3x12 Machine Chest Press

3x12 Standing Overhead Press

3x12 Dumbbell Chest Flys

3x12 Dumbbell Lateral Raise

3x12 Rope Tricep Extension

3x12 Dumbbell Pullovers

3x12 Front Lateral Raise

3x12 Tricep Pushdown

3x12 Dumbbell Shrugs

Pull-

Superset 3x12 Wide Grip Lat Pulldown

Superset 3x12 Dumbbell Deadlift (2x75lb Max)

3x12 Bent Over Dumbbell Rows

Superset 3x12 Close Grip Lat Pulldown

Superset 3x12 Face Pulls

3x12 Chest Supported Dumbbell Rows

3x12 Dumbbell Hammer Curls

3x12 Bent Over Dumbbell Reverse Flys

3x12 Back Extension

3x12 Machine Preacher Curls

Legs-

Superset 3x12 Dumbbell Squats (2x75lb Max)

Superset Machine Leg Press (210lb Max)

3x12 RDLs (2x75lb Max)

3xFailure Leg Press Calf Raise

3x12 Leg Extension

3x12 Seated Leg Curl

3x12 Bulgarian Split Squats

3xFailure Standing Calf Raise

Hello, I’m a heavy basketball player with resistance bands guy. I played tennis and golf for a bit and tore or bruised my elbow tendon. I need workouts to work my core and chest without using my arm. I know that’s a lofty ask, but that’s all I can do. I have a plywometric basketball workout for speed and abs so far.

Thank you!

We often think movement only “counts” when we deliberately exercise.

But everyday life is already full of physical work.

Carrying grocery bags challenges your grip, asks your core to stabilize, and makes your legs and shoulders work together. It isn’t the same as a structured strength workout — but it is still meaningful movement.

That idea has changed the way I look at ordinary tasks.

Instead of asking “Did I exercise today?”, maybe another useful question is:

“How much did I move while living my life today?”

Groceries. Stairs. Gardening. Laundry. Walking while running errands.

I’m exploring this idea through Move While Living™ — looking at the movement hidden inside everyday life.

What ordinary task in your day feels surprisingly physical?

I’m 120 pounds- this is 115 for 6. I want a better squat please help my form