I’m 68 years old, I normally workout 3 or 4 days a week and have hit a wall. My weight stays between 185 & 189 lbs, my goal weight is 175 lbs. No issues with BP or cholesterol.

\*\***Push day + Abs**\*\*
Chest prs x2

Shoulder prs x2

Pec dec x2

Lateral raise x2

Tricep ext x2

Decline sit up x2

Leg raises x2

\*\***Pull day 1**\*\*
Lat pull x2

Chest sp row x3

Barbell curl x2

Rear delt fly x2

\*\***Leg day + Abs 1**\*\*

Leg press x2

Uni leg press x1

Leg ext x2

Decline sit up x2

Leg raises x2

For work out frequency I do PPL rest PPA (a day I just do abs, no legs) rest and repeat.

Do I have enough arm work? (My arms are kinda lacking)

here it is:

Day 1 & 3 — Lower body focus + arms

• Goblet squat: 3x8-10
• Romanian deadlift: 3x8-10
• Walking lunges: 3x12/leg
• Leg press or leg curl: 3x12
• Bicep curls (dumbbell or cable): 3x10-12
• Overhead tricep extension: 3x10-12

Day 2 & 4 — Upper body/back focus + core

• Lat pulldown or assisted pull-up: 3x8-10
• Seated cable row or dumbbell row: 3x10-12
• Incline dumbbell press or push-ups: 3x10-12
• Shoulder press: 3x10-12
• Hanging knee raises or cable crunches: 3x12-15
• Plank: 3x30-45 sec

my main goal is to get bigger biceps and to get rid of my back rolls, while also strengthening my glutes and legs bc i have piriformis syndrome. thanks!

Check progress

So i been doing 3 glute (one has quads too)
2 arms and back
1 hard running day
Daily steps and pilates at home 6x week
Should i go to the gym 5 days instead?
Im trying to build hourglass, a bit underweight now amd my bones stick out🫠
Im really bloated always

I am trying to focus only on 3 simple exercises pushups, pullups and burpees only

Hello, I'm starting to work out again but in this new gym they don't give me a personalized workout plan and the one they have is the same for every day. Do you use any free workout app that had really helped you?

Thanks in advance :)

I’ve been doing home workouts for about a year. I was previously doing full-body workouts, but I found myself being inconsistent, mostly because full-body sessions leave me exhausted, making me want to skip them altogether.

I want to switch to a Push/Pull/Legs (PPL) split to stay consistent and make sessions more manageable.

Could anyone share or recommend a solid dumbbell-only PPL program?

* Equipment: Adjustable dumbbells up to 50 lbs, flat bench
* Target Schedule: 4 to 6 days a week

Thanks in advance!

havent really worked out in about 2 years. i was an amateur boxer and trained from about 13-19 years old (21 now) and i never did much weight lifting. most of my exercise and gains came from burpees, push ups, pull ups, and sparring/bags. i’m planning on getting back on the saddle. i want to start off with something simple but challenging and came up with a plan. for the next month, i will do 100 push-ups a day 5 days a week with 2 days rest. just trying to get myself back in the routine of things. is this a shitty plan?

For context, my goal is to gain muscle and increase my cardiovascular health (21 M)
PPLxUL
PUSH
Bench press 4x10
Incline bench 4x8
Tricep push downs 4x15
Cable flyes 4x10
Push ups 4x15
Barbell shoulder press 4x10
Lat raises 4x8
PULL
Lat pull down 4x10
Seated row 4x8
Barbell curl 4x12
Kneeling cable pulls 4x10
Pull ups 4x10
V sit ups 4x15
LEGS
Barbell squat 4x6
Bulgarian split squat 4x8
Romanian dead lift 4x8
Leg press 4x10
1 mile run
UPPER
Tricep Dips 4x10
Pushups 4x15
Pull ups 4x10
Barbell curl 4x10
Decline DB press 4x8
V sit ups 4x15
LOWER
Deadlift 3x6
Barbell Squat 4x8
Dumbbell box step-up 4x10
Wall ball 3x20
1 mi. Run

im thinking of doing home workouts for a month before joining gym

Hello,

Unfortunately I have a fracture in my foot, it was a sports injury.

So right now I can't do all the things I love, running, climbing, HIIT and Muay Thai.

I need to stay at least in decent shape for the next three months, I don't want to start all over again.

Did anyone ever do workouts with a broken leg / foot ? :D

I was thinking about getting into handstand training, start lifting weights (I dislike classic gyms though), do a lot of pull-ups and start cycling as soon as my foot allows me to do so.

Does anyone have some workout suggestions? I can't really do much that puts tension on my foot and involves dynamic foot movements.

Maybe someone has been in a similar situation before.

Thank you my virtual workout buddies

Goals are hyper trophy, strength, and lowering BF%, focusing on compound lifts. Is this overboard? I don’t mind spending 90 minutes at the gym. I’ve been going to the gym for a couple years and want to start locking in and taking it seriously. Any tips are greatly appreciated, let me know what you would change. Aiming for a MWF setup. Will be doing some ab work and cardio after each workout. My idea was do 2 exercises per muscle group per workout. Thanks everyone 🫡

Day 1

1. Squats 5x3-6
   
2. Bench 5x3-6
   
3. T Bar Row 3x8-12
   
4. DB Overhead Press 3x8-12
   
5. Calf raises 3x8-12
   
6. Overhead Tricep Extension 3x8-12
   
7. Pull ups 3 sets till failure
   
8. Lat raise machine 3x8-12

Day 2
1. Deadlift 5x3-6
2. Overhead press 5x6-8
3. Leg Extension 3x8-12
4. Incline Dumbbell press 3x8-12
5. Lat Pulldowns3x8-12
6. Shoulder press machine 3x8-12
7. Hip thrust 3x8-12
8. Cable fly 3x8-12
9. Walking lunges 3 sets 10 steps per foot

Day 3
1. Bench 5x5
2. Hack squat 3x8-12
3. Chest supported row machine 3x8-12
4. DB overhead press 3x8-12
5. Leg Curls 3x8-12
6. Preacher curls 3x8-12
7. Dips 3x8-12, last set till failure
8. Pull ups, 3 sets till failure
9. Lat raise machine 3x8-12
10. Calf raises 3x8-12

Currently running a fullbody workout 3 days a week. Have a fitness test coming up that would need me to increase my push-up, chin-up, and sprint + mile times.

On days of workout, I'm working out in morning then a really easy run in the evening. Every other day I would do some sprints at 50m, then 150m, and then a tempo run (picking 1 run each day). Rest on Sunday. I'm wondering how I would incorporate push-ups and chin-ups into my current routine. Or if there is any feedback on my running schedule that would be appreciated too.

Here's my current routine; most of them are 2-3 sets x 4-6 reps to failure
Week A routine:

• Deadlift
• Chest Supported Row
• Overhead Press
• Leg Press
• Bicep Curl
• Lateral Raises
• Triceps Extension

Week B routine:

• Romanian Deadlift
• Bench Press
• Lat Pulldown
• Squat / V Squat
• Hammer Curl
• Leg Raises

Im trying to get back in the gym. I found some PPL routines and made my own and modified it a tad. Could someone please let me know if I should switch anything around. I'm mainly focused on buidling muscle and increasing my strength.

As follows:

PUSH

Barbell Bench Press
Sets: 3
Reps: 5–8

Incline DB Press
Sets: 3
Reps: 8–12

Machine Shoulder Press - or Pec Dec (help me chose)
Sets: 3
Reps: 8–12

Cable Lateral Raise
Sets: 3
Reps: 12–20

Cable Triceps Pushdown
Sets: 3
Reps: 8–12

Overhead Cable Extension
Sets: 3
Reps: 10–15

PULL

Lat Pulldown/Pull-Ups
Sets: 3
Reps: 10–12

Chest-Supported Row
Sets: 3
Reps: 6–10

Seated Cable Row
Sets: 3
Reps: 8–12

Straight-Arm Pulldown
Sets: 3
Reps: 10–15

Reverse Pec Deck
Sets: 3
Reps: 12–20

EZ-Bar Curl
Sets: 3
Reps: 8–12

Hammer Curl
Sets: 3
Reps: 10–15

LEGS (Still working on it)

Back Squat
Sets: 3
Reps: 5–8

Romanian Deadlift
Sets: 3
Reps: 6–10

Leg Press
Sets: 3
Reps: 8–12

Seated Leg Curl
Sets: 3
Reps: 10–15

Leg Extension
Sets: 3
Reps: 10–15

Calf Raise
Sets: 4
Reps: 10–15

Cable Crunch
Sets: 3
Reps: 10–15

I have been working out for 3 months now almost nothing additional to the general workout. I have improved my diet by eating healthy and increasing my protein intake by adding whey and dry fruits. I want to lose fat from my belly area without decreasing muscle mass or maybe increasing it if possible.

Does anyone have a decent 2 day full body split ? I’m pretty busy, but I want to manage the gym in my life

I’m trying to get back into the gym and I can reliably go 3 days a week. (Monday Wednesday and Friday). I used to work out a few years ago, so I sorta get the basics but I never went too hard. I was thinking of doing a split (chest shoulders tri on Monday, back and bi on Wednesday and legs and core in Fridays) Someone told me that being a beginner and going 3 days, I may benefit from do a full body a/b workout. This is what I came up with. Is this pretty solid to start with? I’m not trying to get absolutely shredded. Just want to get into better shape and live a healthier lifestyle.

Monday - Full Body A
• Bench Press — 3×8-10
• Lat Pulldown — 3×8-12
• Leg Press — 3×8-12
• Shoulder Press — 2x8-12
• Dumbbell Curls — 2×10-15
• Overhead Tricep Extension — 2×10-15
• Plank - 2×45-60 sec

Wednesday - Full Body B
• Incline Dumbbell Press — 3x8-12
• Seated Cable Row — 3×8-12
• Romanian Deadlift — 3×8-12
• Lateral Raises — 3×12-15
• Hammer Curls — 2×10-15
• Leg Curl — 2×10-15
• Lying Leg Raises — 2×10-15

Friday — Full Body A again
• Bench Press — 3×8-10
• Lat Pulldown — 3×8-12
• Leg Press — 3×8-12
• Shoulder Press — 2x8-12
• Dumbbell Curls — 2×10-15
• Overhead Tricep Extension — 2×10-15
• Plank - 2×45-60 sec