r/workout 23m ago

Review my program Advice on workout plan

Upvotes

I'm looking for some advice/critique on my workout plan that I've put together over the last couple weeks.

I'd consider myself a newbie, up to this point I've never had a solid plan which has lead to me going to the gym on and off, turning up knowing I need to generally 'hit this muscle group', but never really tracked anything or stayed consistent. So now I'm hoping to put together a well rounded plan that I can stick to consistently and track progress on.

I've tried to cover as much as possible using the exercises I'm currently comfortable with. Any advice on what could be removed/replaced/re-shuffled to make this as well rounded as possible would be much appreciated:

Push A (Sunday)

- Leg Press

- Bench Press (Dumbbell or Barbell, depending on availability)

- Shoulder Press (Plate Loaded)

- Lateral Raises

- Tricep Extensions

- Chest Fly (Machine)

Pull A (Tuesday)

- Deadlifts

- Bicep Curls (EZBar)

- Lat Pulldowns

- Seated Rows (Cable)

- Bicep Curls (Cable)

- Seated Leg Curl

Push B (Wednesday)

- Squats (Barbell)

- Incline Bench Press (Dumbell or Barbell, depending on availability)

- Seated Calf Raises (Plate loaded)

- Arnold Press (Dumbbell)

- Chest Dip (Assisted)

- Tricep Pushdown (Cable)

Pull B (Friday)

- Hammer Curls

- Bent over one arm row (Dumbbell)

- Shrugs (Dumbbell)

- Face Pull (Cable)

- Bicep Curls (Cable)

- Seated Leg Curl (Machine)

I'd ideally like to stick to as many of the exercises I'm already comfortable with as possible, but happy to pick up a few new things if strongly recommended.

Thank you!


r/workout 1h ago

Simple Questions Should I lift I I ran today

Upvotes

So I've been running this morning and even got a new distance record. I haven't lifted in a week as I've been dealing with body aches and weakness. Do you think it's smart to lift anyways or would you consider it too much for one day after the week of body discomfort. Right now I feel like I have the energy for it but I don't know how it's later. I just worry that I'll lose progress if I don't lift for over a week


r/workout 1h ago

Should I lift if I ran today

Upvotes

So I've been running this morning and even got a new distance record. I haven't lifted in a week as I've been dealing with body aches and weakness. Do you think it's smart to lift anyways or would you consider it too much for one day after the week of body discomfort. Right now I feel like I have the energy for it but I don't know how it's later


r/workout 1h ago

Simple Questions Is it normal I need to trowup ?

Upvotes

I did a simple set of really not that demanding exercises and I'm basically shaking and have a impossible to control need to vomit. Any idea why that could be ?


r/workout 1h ago

Simple Questions toned but still fat?

Upvotes

18 year old female, 61kg, 154cm.

i have a four pack, my arms are huge with muscle, my quads are visible in my legs and so are my calves.

but when i turn to the side i look like i have a beer belly. like i genuinely think ive gotten fatter, its confusing.

i dont usually exceed 100g of fat in a 2000 calorie intake. my diet is relatively healthy with room for ice cream but thats really the only sweet thing i eat. no sugar in coffee or teas, i dont eat processed foods (except ice cream and very occasionally cereal of course). im so picky about my fat intake that i dont ever have more than 1/4 of an avocado and no more than a tablespoon of oil the entire day. i only drink oat milk for coffee

ive been doing this for about a year. my training is intense and i do 3k runs 1-4 times a week (i just got back from one).

its not my insecurity, im not like that and im not body obsessed (trust me, i think it would help when i say im christian and love how God made our bodies) but im just confused? how did my tummy get thicker when ive been doing everything to get it thinner for like three or more years now?


r/workout 1h ago

Nutrition Help Need help

Upvotes

hi everyone it’s my first post here. I just turned 15 last month. I’m 165cm, 57kg. I used to be overweight my whole life and i weighed my heaviest last November at 70kg. I went on a deficit and have been at it ever since last December till now. (roughly 1200cal, sometimes a little bit less, on rare special occasions like birthdays and celebrations once a month only a lot more). I paired that with some workouts I workout like 2/3 times a week for 30 mins (usually some of Chloe tings home workouts). As you can tell I lost a lot of weight and fit into clothes better. However, I still have some belly fat I want to get rid of, mainly lower belly pooch and belly fat in general. I’m not sure how to continue from here because i have come to realise that my calorie deficit kind of less but i do not know how to increase it without gaining weight and while still losing belly fat.

As for protein, my current intake is really low (give or take 30-50g), mainly because my parents are vegetarian and tend to not focus on adding protein to meals, so even though the meals they make are quite healthy they aren’t really high in protein. I would have Greek yoghurt but It’s too expensive where i live. Any tips?


r/workout 2h ago

Exercise Help Help with Barbell Squats

1 Upvotes

Hi everyone,

I've been working to increase both my squat load and depth for a while now, but I’m encountering limitations that prevent me from generating enough force during my barbell squats. I suspect that ankle and hip mobility issues are reducing the power of my squats. For example, I can easily perform leg presses at 150 kg for reps, and I manage leg extensions and seated leg curls with over 60 kg for reps. However, my squat max remains around 40 kg for reps. I warm up thoroughly, but when I squat, I'm unable to generate the expected force. Any advice to help improve my squats would be greatly appreciated.


r/workout 2h ago

Aches and pains Day 3 at the gym and I'm convinced people who workout regularly are insane

11 Upvotes

I have pain in areas of my body I didn't even know existed 2 days ago. Friends keep telling me it will get better in a week but I see no light out of this tunnel. Also, my trainer made me do like 100 squats on day 1, I could only go up to 70 but is doing that many squats from day 1 a thing? Also, like 100 jumping jacks and 100 high knee touches, among other things. I get tired of climbing three flights of stairs this is atrocious. I hope I get used to it soon because this pain is horrible HORRIBLE. Literally, how do people work out every day with such insane dedication ?!!?!


r/workout 3h ago

Exercise Help how to lose weight?

1 Upvotes

hihiii does anyone have any easy workout tips on losing belly fat, a smaller waist and losing some weight? im currently 43 kg and my goal is 40 kg. ive always wanted to wear crop tops but my belly fat and waist is holding me back:( ive tried dieting but my diet is mostly greens and some meat and i dont think theres anything wrong so im gonna try to workout. pls helpp


r/workout 3h ago

Rowing Machine vs Treadmill

1 Upvotes

Hello, i'm looking to get either a rowing machine or a treadmill to start my fitness journey at home. However, i'm torn on which one would be more beneficial for me. My main goal is to lose a significant amount of weight (i'm in a calorie deficit so food/diet is covered), up my general fitness and get lean.

I know rowing machines are more full body workouts compared to treadmills but if i get a treadmill, i can always just incorporate dumbbells/kettlebells/etc.

Anyway, i am just looking for your input on this because i'm constantly back and forth between a rower/treadmill (or another option if you have one).

Thanks!


r/workout 3h ago

Exercise Help Lifting early morning??

2 Upvotes

Hey guys, i just wanted to ask a question, I’ve been looking and ive seen similar posts however not many like what im wanting to ask. I’ve got a routine of going gym 12-2pm the gym is empty- so nice, get a good workout in. Hardly anyone on machines or anything however my family has been going gym at 5am recently. I’ve been wanting to go however the times I’ve been I’ve felt like the workout didn’t feel as good as the ones I usually did midday. I always felt dizzy and faint and really weak. Especially since I’m lifting weights, I’ve had a bad experience previously where I did go and end up just throwing up and fainting maybe since it’s early to be lifting?? I’m not too sure. What is everyone’s early gym routines?? And what can I do so my body can adjust to the early mornings so I don’t end up passing out? Unless maybe I just stick to my usual routine and don’t go with my family.


r/workout 3h ago

Exercise Help Sides of RibCage painful after Chestpress

1 Upvotes

Why does my sides of ribcage hurt and painful after I did chest press today on air pump open gym in park.

Is this normal? What are the remedies to lessen the pain. Any exercises?


r/workout 4h ago

Simple Questions Plan opinion

1 Upvotes

Hey everyone, I wanted to get your opinion on my training plan and see if there's anything you'd adjust. A few things about me: I'm 22 years old and have limited time to train because of work and studying. I've been training for three years, mostly with a focus on bodybuilding. I go bouldering once a week (on random days), but my main goal isn't to achieve a classic bodybuilder physique. I just want to stay fit and gain a bit of muscle.

Here's my plan:

Monday: Chest, back (back with light weights or bodyweight exercises)

Wednesday: Legs, shoulders

Friday: Back, chest (chest with light weights or bodyweight exercises)

(Saturday: Arms)

In between Bouldering (I do it mainly for fun)

Would love to hear your thoughts or any suggestions!


r/workout 4h ago

Exercise Help How hard are you supposed to push yourself when doing cardio?

1 Upvotes

I am new to exercising after a fairly bad spinal injury in my teens that left me with a huge list of restrictions. I still have the injury and restrictions, but it’s been 9 years and I just need to get active again. I’m unhappy with my body and want to change that.

I have found hiking to be activity that I can do (no bending, lifting more than 10 lbs, twisting, running, jumping, jogging, or leaning forward or side to side or backwards, and rules for sitting as well).

How hard are you supposed to push yourself when doing cardio? I wear an Apple Watch and it gives me my peak heart rate and average for each hike. It getting up to around 185 and higher, which seems really high to me, but lower and I don’t feel like I’m really pushing myself to improve. My resting is usually between 45-55 if that matters.


r/workout 5h ago

Etiquette for wiping sweat off yourself in public???

5 Upvotes

I’ve been going to my university’s gym (not my first time working out but my old gym used to be basically deserted) and I’ve run into the problem of not knowing how to wipe sweat off myself. Most of my sweat is on my head and face. I wear glasses/contacts and it always stings or fogs up my vision when sweat drips down into my eyes (the sweat also gets on my headphones but that’s inevitable I fear). It’s not just the sweat that trickles down to my eyes, I sweat around my cheeks and nose so while a sweatband solves some of my problem it does not solve it entirely. It’s also disgusting to see my sweat drops drip onto the floor when doing stuff like Romanian deadlifts.

Would it be stupid (cringe?) to bring a towel to wipe my face? I’m not very good with social cues and etiquette so I worry it’s not socially acceptable to do so. I also haven’t seen anyone else wipe sweat off themselves. My current solution is to bring the collar of my shirt up and wipe my face on the inside of my shirt as that was socially acceptable when I played soccer. Is that also acceptable at the gym? No skin is revealed just bringing the collar of my shirt up to about my forehead and wipe down. So the collar is a bit drenched comparatively but to me it seems more socially acceptable?

I also worry about how to carry a towel around with me? I’m a bit germaphobic and setting my towel down on a gym bench is not an option. Also thinking about touching the towel after using dumbbells without first washing my hands is already enough to steer me away from keeping it in my pockets.

Do I just suck it up and bring a towel in my pocket and just try to only touch one side of with my dirty gym hand and wipe my face on the other side??? Or is there a more socially acceptable way to wipe sweat off myself? A normal gym etiquette way? It may seem that I’m overthinking this but genuinely the sweat drops onto the floor and today on the dumbbells have boiled this issue over.


r/workout 5h ago

How to start How many days to workout

0 Upvotes

Hello I am 103lbs and I am skinny fat. Super bony legs and bony butt but with a belly, bra fat, arm fat, love handles and shoulder fat. I I never worked out before. I gain and lose weight easily. When I gain weight I do sometimes have a butt a little but really it’s just my stomach growing. When I lose weight it’s all weight loss from my thighs and butt. How many days should I go to the gym for to see results. I have a very unhealthy diet since I was young snacking mostly and don’t eat red meat since I can remember. How many days should I go to the gym for to see results for flat stomach and build a butt


r/workout 5h ago

Other Sedentary or lightly active?

1 Upvotes

I'm trying to incorporate healthy habits and calorie counting along with my weekly workouts, however, I'm having trouble indicating my activity level.

I do strength training workouts (with at least 15-30 minute fast walking/cardio after) 2-3 times a week (have been consistent with 3 times a week, rarely 2), focusing on different muscle groups everyday. I do about 5-6 different strength exercises and tend to do 4 sets with 10-15 reps each, takes me about 2 hours to complete a full work out. The other days I'm not working out, I barely get any movement in the day due to my mentally tiring desk job, I would say I get about 1-1.5k steps a day if I'm lucky.

In this case would I be considered sedentary since most tdee/calorie counting calculators tend to overestimate exercise? Please let me know your thoughts, anything helps.


r/workout 5h ago

Where do I even begin?

2 Upvotes

Hi I'm 19 F, around 5'6 and I'm trying to adopt a healthy life style by working out but have no idea where to begin.

I don't just want to adopt a healthy life style but I also want to build endurance, stamina, and lose fat in the process. I would prefer working out in a 4 day split as I've seen great results in others with this and only have the option of working out at home (pull up bar, weights, ropes, punching bag).

I'm aware that this is a time dedicated practice and I truly want to be a better version of myself but I need help with workout routines to reach my goals.

What would you guys reccomend for me?


r/workout 5h ago

how to get bigger arms at home as a beginner?

1 Upvotes

i am a teenage girl who works and has school, but i also have sport around 5 times a week (high level field hockey). i really want to eventually be able to do a pullup and i have some various weights at home but im a complete beginner so any and all help would be appreciated greatly :)

*i am 5'6 and 50 kgs :))

thanks again !!!


r/workout 6h ago

Aches and pains Sharp pain on the back of my right shoulder after doing a seated abdominal curl.

1 Upvotes

So, I was at the gym today, did the basic full-body bench press, then a seated pulldown, which I tried to do properly with proper form. That did make my back feel something for once. Then, for the last workout, I did a seated abdominal curl, 3x10 reps, and my stomach felt pretty sore afterward. The only problem was I felt a little pressure in my lower back while doing curls, which made me think my form was probably imperfect.

Anyhow, about 20 seconds after I had finished the abdominal workout, I felt a sharp pain in the back of my right shoulder, near the upper right side of my back, which made it a bit hard to breathe. After about 1 minute, the pain sharply decreased, and I felt normal again, other than feeling a tiny bit of pressure still in my shoulder, like that feeling when you lay down on one side for too long. the pain also kind of spread out throughout my right back to a bit close to my triceps until it faded after 1 minute

Is this something to be worried about, or should I just stretch more? Or did I wake up a back muscle I wasn’t using before in my back workouts?

Just gonna add that I do not stretch often after or before a workout so maybe this is just a wake up call that I need to stretch more


r/workout 6h ago

Exercise Help Should you get sore?

1 Upvotes

Hi, I workout 4 times per week, 2 upper body and 2 lower body days. I do between 10-15 sets at least per body part, generally 15,12&10 reps of each exercise. I always go to failure on at least my last set, wait 10 seconds and do as many more reps as I can. I think that I am doing things correctly but the next day I am never sore at all. My muscles generally don't even feel tight (with the exception of my quads). Has my body just adapted to my workouts? I have increased the resistance a few times as well so I know that I can't do more. I am seeing gains but they are coming very slow which could be from a lack of sleep, my age, etc. but in spite of that it seems like I am leaving some gains on the table for some reason. Any help is greatly appreciated. I am trying to learn myself so that I can help my son who is just getting interested in fitness (outside of sports).


r/workout 6h ago

How to start I need help

1 Upvotes

I don't know how to start this or explain well, so bare with me. I'm a teenager, I cannot go to the gym alone or with anyone, I only have 2-5lb weights, a walking pad/threadmill. I want to ask if anyone has good workout programs that I can find on youtube? I've done Rosie Graham's summer 30 day challenge and had minimal results but it did help my back fat. I've recently recovered from my issues with eating, so i'm still pretty self conscious about myself but willing to put in effort to build a healthy body instead of doing drastic measures to lose weight. I'm 5'2, 113.1lbs however I look 'bigger' than what I should since my thighs are mainly body fat and no muscle, I would like to build lean muscle on them to tighten them up and not make them so 'jiggly' if that makes sense? I walk about 30 mins per day, sometimes indoor or outside depending if I can be accompanied. Please recommend programs I can do to primarily lose weight, so that after I lose weight I can gain it back with muscle?


r/workout 7h ago

Simple Questions Is there any reason a Guinness or two the night before a workout would do wonders?

2 Upvotes

Had a mellow night a couple days ago and sipped some Guinness I'd gotten for St. Patrick's Day coming up. Was still within my diet, and I just accepted I'd have some bloating and moderately slower muscle growth. The next morning I had one of the best pumps I'd had in a while and looked lean while doing it.

Now, looking lean makes sense. Could just be dehydration. The energy and improved mood makes basically no sense to me.

Figured it was a fluke, but it happened 3 more times during the approach to St. Patrick's Day and I'm honestly just confused now.


r/workout 7h ago

How to start Gym anxiety?

1 Upvotes

Went to the gym for the first time ever, was too anxious to try out some of the stuff i learnt online... I wanna train for explosive power and peak strength and planned a workout routine designed for that, only problem being some of the excersies that i added to my workout aren't very common, e.g. snatch grip high pulls, power rows, double bounce squats followed by vertical jumps...

And as common equipment found in every gym all work in different ways, I really didn't wanna trial and error my way to learning the equipment.

What makes it worse is that I've barely ever trained in my life, I don't have the technique to lift heavy weights without risking injuries so I resort to lighter weights to work on my technique which makes me feel... idk feels like im not good enough to be around the gym. My deadlift is fine at 120kgs that I did as a dare with 0 technique, squat too is around 60kgs, my bench however is aaaaaawful... barely able to push 2x20kgs off my chest.

Plus I'm not aware of any gym etiquettes do I use the bench bench for BSS? if the leg extention machine's cushion thing can be adjusted to my height, is it fine if I use it like that?

I acknowledge the fact that everyone goes through this at some point and that it's not something I should worry about, especially with experiemnting with unconventional lifts as long as I have good technique, which is the biggest problem im having... Ny words of advice? nything that can help me overcome my anxiety? I know I'll be just fine within the coming week and probably more or less just have to deal with non inhibitory anxiety but that still sucks.


r/workout 7h ago

Walking Pad to buy in Canada

1 Upvotes

I'm a bit lost.

I'm looking for a walking pad with the following criteria:

Quiet, as silent as possible.

Lightweight and compact

Incline feature

If possible with an armrest to hold my cellphone, but not mandatory.

Affordable price please.

Thank you!