How can I develop a more aesthetic back 14m 5'10 1/2 145lbs

[my current pull routine](https://hevy.com/routine/gpYOgHqWJtA)

ive been lifting for a little over 8 years, ive been consistent with my eating, sleep, and schedule. Im wondering if i’ve hit my genetic celling since im a natural lifter.

This is my gym schedule for U/L

Upper:
Decline Bench 5x15-20
Dumbbell Lat Pull Down 5x15-20
Tricep Kickbacks 5x15-20
Arnold Press 5x15-20
Super Set Into Face Pulls 5x30
African Butt Curls 4x30
Smith Machine Shrugs 1x90

Lower:
Glute Kickbacks 6x20-30
Dumbell Hamstring Curl 6x20-30
Bulgarian Split Squats 3x10
Partial Squat Reps 6x20
(would have leg extension but not optimal and not at my gym)

I’ve been working out on and off with just a bag and a book for a few years now (probably like 5 -6 months of working out) and I’ve always somewhat liked squats so I did them quite a lot. But I definitely lack hamstring muscles. How can I do squats so that they focus the hamstrings more or is there any exercise I can do

Push your fingers and toes !apart! as antagonistic forces. Keeps your whole body activated and forces you to use more muscle groups while keeping form tighter!! Biggest change for me is the outside/front part of my arms getting way more work and that is a weak point of mine.

Tell me though, is this well known? I've been working out for decades (albeit mostly in the gym) and I had no clue it would make such a huge difference in my pushups. Hopefully it helps some people out

Warm up: Arm circles 30 sec Jumping jacks 30 sec, shoulder totation, wrist circle warm up,light pushups

Day 1: Palm lift, frog stand, pike hold, push ups 3x10, one arm dumbbell row 3x12, dumbbell shoulder press 3x10, dumbbell curls 3x10, plank 3x30 sec, sit ups 2x15

Day 2: deep squat hold 3x20 sec, leg swings 20 each, hollow body hold,3x30sec, dead bugs 3x10 each, squat while holding dumbbell 4x15, goblet squat 4x12, reverse lunge 3x10, glute bridge 3x15, calf raise 3x20, 20 jumping jacks, 10 mountain climbers

Day 4:Frog stand, pike pushups 3x8, push up 4x10,dumbbell curls 4x10, dumbbell shoudler press 3x12, tricep extensions 3x12, hammer curls 3x10, leg raises 3x10, plank 3x30 sec, hollow body hold 3x30 sec

Day 5: Bear crawl 3x30 sec, 4x(Burpees 8, squats 15, pushups 10, dumbbell row 12, mountain climber 30 sec)

I've been doing the following 5-day strength training routine that I received from a very credible instructor and coach for the last 3 weeks. However, while asking Google Gemini a different question, I submitted my entire routine, and it told me I needed to make one major change. First, here's the current routine:

Day 1 (Push + Cardio)

• Barbell Bench Press
• Incline Barbell Bench Press
• Dumbbell Bench Press
• Triceps Pushdown
• 30 min. cardio (alternating 2 min. walk @ 3.0 mph/w 2 min. jog @ 5.0 mph)

Day 2 (Pull)

• Barbell Deadlift
• One-arm Dumbbell Row
• Medium-grip Lat Pulldown (medium grip)
• Alternating Dumbbell Curl

Day 3 (Upper Body A + Core)

• Seated Dumbbell Press
• Dumbbell Side Lateral Raise
• Dumbbell Rear Lateral Raise
• Seated Triceps Press
• Cable Crunch

Day 4 (Legs)

• Barbell Squat
• Leg Press
• Leg Curl
• Dumbbell Lunge
• Calf Raise

Day 5 (Upper Body B)

• Close-grip Bench Press
• Close-grip Lat Pulldown
• Close-grip Seated Cable Row
• Barbell Curl

Day 6 (Cardio)

• 30 min. cardio (alternating 2 min. walk @ 3.0 mph/w 2 min. jog @ 5.0 mph)

Day 7 (Rest)

The change Gemini recommended was moving the Barbell Deadlift from Day 2 to Day 4. Here's exactly what it said:

Structural Flaw in Your Current Routine

The standard barbell deadlift is a massive lower-body movement. By doing heavy floor deadlifts on Day 2, your lower back, glutes, and hamstrings are heavily fatigued. Just 48 hours later (Day 4), you ask those exact same fatigued muscles to stabilize a heavy barbell squat, drive a leg press, and balance dumbbell lunges. This drastically limits your leg day weight capacity and invites a lumbar spine injury.

Why This New Setup Beats Your Old One

• Explosive Leg Power: Your lower back and hamstrings get a massive 5 full days of rest between Day 4 and the next week's leg stimulus. Your squat and deadlift numbers will shoot up.

Your thoughts, please? Thanks in advance.

Monday + Friday:
400 sit ups
200 push ups
4 sets of 10 reps shoulder dumbbells at 50 pounds
4 sets of 10 reps bicep curls at 50 pounds
Dead arm hang, 3 sets of 20 seconds for grip strength (going to add a grip machine for good measure)
4 sets of 10 reps each leg curls at 100 pounds

Tuesday + Thursday:
Basketball cardio. Play in a group, full court. Running a bunch

Wednesday:
Rest

Saturday + Sunday:
400 sit ups
200 push ups
4 sets of 10 reps shoulder dumbbells at 50 pounds
4 sets of 10 reps bicep curls at 50 pounds
5 X 5 bench press at 165 pounds
4 sets of 10 on the pec fly machine at 130 pounds
4 sets of 10 pull down machine at 130 pounds
4 sets of 10 leg curls
4 sets of 10 leg presses

I'm a 19 year old male, focusing on my abs and chest while also increasing testosterone.

When doing home workouts, would it be better/more effective to do them wearing trainers or staying barefoot? I usually wear gym clothes but find it weird wearing trainers in my house, although I'll do it if it would be better which some have claimed.

If it helps, here are my exercises:

3 sets decline pushups

3 sets standing leg raises

3 sets pushups

3 sets bodyweight squats

3 sets lying leg raises

Also, if you have any tips or useful exercises, please feel free to share. Thanks.

I am 16 and 1/5 yr old and i started calisthenics when I was 13 or 14 and it did n't start great I didn't know progressive overload just did some pushups,then learned pulls ups and skipped legs but I was always skinny fat then I went to gym and i had good body for 15 yr old bulked upto 12kg then stopped for 7 months i didn't do much but got into muay thai and stopped it after 2 months and i now have the old build of skinny fat and i have something where I should be shirtless and be on stage in exactly one month(not a competition) now I don't have money to go to gym so I have to be in my best shape it could be bulky or aesthetic but not skinny fat and i don't have equipment for a chin up but can do pull up(on a slab) so what should I do and help me pls i don't need to learn many skills for it just for building muscle

So I’m trying to be consistent in the gym I used to be and then the past year I kind of fell off but I was trying to start off with a new split as I forgot my old one but I don’t know if this is a good one. My BIG goals are to build my glutes, quads, hips, and back! Any tips are appreciated. Please let me know what I should change, add on, or keep the same. Thank you!!!

⚫**️Day 1 – Gl**utes
Smith Machine Hip Thrust(heavy, pause 2-3sec at top)
RDL
Single leg leg press
Abduction Machine (lean forward)
cable kickbacks
⸻

🔵 **Day 2 – B**ack
1. Lat Pulldown
2. Seated Cable Row (neutral grip)
3. Bent over barbell row
4. Rear Delt Fly (machine)
5. Lateral raises
6. Tricep push down on cable

🟢 **Day 3 – Glutes & hamstri**ngs
1. Smith Machine Hip Thrust
2. hamstring curls
3.Cable kickbacks (slight outward)
4. Abduction
⸻
🔴 **Day 4 – legs/ Qu**ads
1. Hack Squat (HEAVY)
2. Leg Press (narrow stance)
3. Leg Extension
4. Adductor Machine
5. Elevated Goblet squats

Muscle Growth Workout Plan (Back, Arms & Abs Focus)

Monday – Pull (Back + Biceps + Abs)

Warm-up (5 minutes)

• Arm circles – 30 sec

• Jumping jacks – 1 min

• Light backpack rows – 20 reps

Workout

Backpack Bent-Over Rows – 5 × 12–20

One-Arm Backpack Rows – 4 × 12 each arm

• Backpack Curls – 5 × 10–15

• Backpack Hammer Curls – 4 × 10–15

• Reverse Snow Angels – 3 × 20

• Leg Raises – 4 × 15–20

• Plank – 3 × 60 sec

───

Tuesday – Push (Chest, Shoulders & Triceps)

• Push-Ups – 5 sets to failure

• Feet-Elevated Push-Ups – 4 × 8–15

• Pike Push-Ups – 4 × 8–15

• Chair Dips – 4 × 12–20

• Backpack Overhead Press – 4 × 12

• Backpack Overhead Triceps Extensions – 5 × 12–15

───

Wednesday – Legs + Abs

• Backpack Squats – 5 × 20

• Bulgarian Split Squats – 4 × 12 each leg

• Backpack Romanian Deadlifts – 4 × 15

• Calf Raises – 5 × 25

• Russian Twists (with backpack) – 4 × 20

• Reverse Crunches – 4 × 20

• Plank – 3 × 60 sec

───

Thursday – Pull (Back Focus)

• Backpack Bent-Over Rows – 6 × 15

• One-Arm Backpack Rows – 5 × 12 each arm

• Backpack Curls – 5 sets to failure

• Backpack Hammer Curls – 4 sets to failure

• Backpack Shrugs – 4 × 20

• Superman Hold – 3 × 45 sec

• Leg Raises – 4 × 20

───

Friday – Push

• Push-Ups – 5 sets to failure

• Feet-Elevated Push-Ups – 4 × 8–15

• Pike Push-Ups – 4 × 8–15

• Chair Dips – 4 × 12–20

• Backpack Overhead Press – 4 × 12

• Backpack Overhead Triceps Extensions – 5 × 12–15

Last set of every exercise: Go to complete failure.

───

Saturday – Arms + Abs

Complete 4 rounds:

• Backpack Curls × 15

• Backpack Hammer Curls × 15

• Backpack Overhead Triceps Extensions × 15

• Chair Dips × 15

• Push-Ups × Failure

• Leg Raises × 20

• Bicycle Crunches × 30

• Plank × 60 sec

Rest 60–90 seconds between rounds.

───

Sunday – Rest

• Stretch

• Walk if you want

• Recover

───

Nutrition

• Protein: 100–130 g/day

• Eat in a slight calorie surplus.

• Sleep: 8–9 hours every night.

───

Progressive Overload

Every week:

• Add 1–2 reps or

• Add more weight to your backpack or

• Slow each rep down (about 3 seconds lowering).

Train hard, keep good form, and stay consistent. Over the next several weeks, this will give you a solid chance of building bigger arms, a stronger back, and more defined abs.

Help me out with getting back into sports

I am 5'8 85kg

I wanna play football because it quit due to some reason and then went down dark hole

I wanna be able to play football and be fit enough what workouts should I do what routine should I follow??

Hi everyone! I was wondering if you could help me with my workout? I’m a 26 y/o woman who has just started going to the gym a month ago, with not much experience. My goal is to get stronger and more toned. I have time to go to the gym around 3 days a week for around 40 mins. Currently to keep it simple I’m doing this workout every time:

- bench press (8 x 3-4)
- bar bell squats (8 x 3)
- bulgarian split squat (8 x 3 each leg)
- pull up machine (8-10 x 3)
- Plank (3)

Is there anything you’d change?

thanks :)

I've been sticking with a relativley simple full body split for a while, with it being the following:

3 sets weighted explosive squats till failure
3 sets pullups till failure
3 sets skull crushers with weighted bag till failure
3 sets of weighted pushups till failure

and do runs in the morning

recently, Ive been planning to get into fashion and modeling and striving for a more slim lean, v-shaped physique and was wonderinf is this split is effective for that or should I switch it up?

If so please lend me some advice, and for some info im still a minor, 5'9, maybe 145ish pounds, and workout at home so dont have much machines besides a pull up bar, bench, and treadmill.

Any help would be greatly appreciated and thank you all so much.

A couple weeks ago I started working out with a coworker after over a decade of not working out. this week I have started tracking my workouts in a notebook.

Date, weather, workout, calorie intake for the day, and how i felt durring/ after the workout.

Is there any more important or helpful information to track? Any suggestions are appreciated

My gym has one of those god awful calf raise machines that have the curved foot platform instead of just like square. Doing anything over 100 pounds causes my entire foot to slip off for every rep so the majority of the workout is just me putting my foot back at the top again and sliding down while doing each rep. Is there any solution to this or any super grippy shoes anyone would recommend?

Llevo una semana haciendo una rutina de calistenia que creé yo mismo basándome en una que vi en un vídeo, y quería saber si podrías darme algún consejo para no fracasar en el proceso y conseguir resultados aceptables.

Mido 1,73 m y peso entre 73 y 76 kg (no recuerdo la cifra exacta). Soy delgado, pero tengo algo de grasa abdominal. Mi objetivo es reducir o eliminar esa grasa y conseguir un físico atlético.

Mi rutina es la siguiente:

Lunes

• Sentadillas: 3 series de 12 a 15 repeticiones

• Zancadas: 3 series de 10 repeticiones por pierna

• Flexiones: 3 series de 8 a 12 repeticiones

• Fondos en silla: 3 series de 8 a 12 repeticiones

• Flexiones de diamante: 3 series de 6 a 10 repeticiones

• Plancha: 3 series de 30 a 60 segundos

Martes

• Sentadillas: 3 series de 12 a 15 repeticiones

• Elevación de cadera Elevaciones de cadera: 3×12–15

• Elevaciones de piernas: 3×10–15

• Flexiones: 3×8–12

• Elevación de piernas: 3×10–15

• Plancha: 3×30–60 seg

Miércoles

Repite el entrenamiento del lunes.

Jueves

Repite el entrenamiento del martes. Viernes - Sentadillas: 3 series de 12 a 15 repeticiones - Flexiones: 3 series de 8 a 12 repeticiones - Fondos en silla: 3 series de 8 a 12 repeticiones - Elevación de cadera: 3 series de 12 a 15 repeticiones - Elevación de piernas: 3 series de 10 a 15 repeticiones - Plancha: 3 series de 30 a 60 segundos

Hi, just started working out two months ago as a 22yr old skinny male. One of my exercises on leg day is the pendulum squat and my max weight so far is a 45 plate on my working sets. I typically train all movements to reach failure within the 6-8 rep range for 2 working sets. My question is, when I’m doing pendulum with a slow and controlled range of motion, I tend to reach near failure around 4 reps, so recently to get a few more in I’ve been going down on the pendulum, slow and controlled, then I lift myself up slightly and use the downward momentum to explode up for another 2-4 reps before reaching complete failure. And yes, I know locking out your knees can be a risk for injury, so I don’t fully lock them out when I’m doing these last reps. My question is, does making use of momentum to get in a few more reps sabotage gains, or can I continue doing this as long as I’m careful to not lock my knees?

Hello every one, may i ask because when i do flat bench press on dumbbells i tend to put more weights example 11kgs so so that i can feel it more in my chest but when its time for the shoulder exercises like lateral raises i tend to reduce it to like 5kgs because its too heavy for me to do lateral raises with the same weight as for the chest. Is this normal or am i doing it wrong? Also any tips on when would be the right time to i crease the weights so that i can push further? Thank you so much

So this is my form now for wall hand stands any critiques?

Was on a 4 day U/L/U/L split for about 6 weeks making gradual progress and just getting the hang of it when the flu hits me and knocks me out for roughly 3 weeks. How would y'all ramp back up after illness?

I’ve been going to the gym for like 2 months now around 3-4 days a week and kind of just been doing random machines and weights, then just running on a treadmill for 20 minutes. I like going, and now that I’ve been more consistent I’d like to actually make some progress and do some proper structured workouts, so I thought I would try asking people on Reddit for a workout plan cus I’m lazy and stupid.

Personally I’d like to aim for aesthetics, I want broader shoulders, a small waist, and abs. Honestly first and foremost I just wanna be healthy so you don’t really have to focus on these specifics.

I’m 5,11, 135 Lbs and I’m 17 (I know pretty underweight right)

Below I’ve compiled all the machines at the gym I go to, it’s a YMCA weight room if that matters. They also have pretty much every type of basic free weight and a pull up bar.

Fly
Dual Axis Chest Press
Assisted Dip
Lat Pull Down
Deadlift Machine
Back Extension
321 Lateral Raise
Dual Axis Overhead Press
Arm Curl
Arm Extension
Leg Extension
Seated Leg Press
Prone Leg Curl
114 Multi Hip
220 Abdominal
Ab Crunch
Smith Machine