Stop turning your seated rows into a full-body exercise.

If your chest is coming off the pad and you’re throwing your torso backwards with every rep, you’re using momentum instead of keeping the emphasis on your back.

Sit your hips slightly further back and drive your chest firmly into the pad. Keep it there throughout the set.

Let your elbows and shoulder blades do the work, not your lower back.

Control the weight. Train the muscles you’re actually trying to train.

I weighed 283 in 2024 and have worked my way down to 178. Im super proud of how far I’ve come and it’s nice seeing gains. My main sport is climbing and do that twice a week, as well as two gym days. I recently started adding lifting into my routine to bridge the V3-V4 gap. I’ve been lifting consistently for just over a month now, but have been climbing twice weekly for six months.

I’m seeing the loose skin from being over 280 now and I’m really not liking that, but I guess it’s better than the alternative. Kinda frustrating how I could have great physique if I didn’t have it

Hi. I need some good tips. I have broad shoulders and love handles. I hate it!! It feels like I can’t do anything to get rid of my love handles. So my only hope is to create an illusion of “small shoulders” please help me! Do I workout my arms or tone out my back to create the small waist illusion or small shoulder illusion. Help me! Thank you

Day 1

Exercise Sets × reps Rest

Dumbbell Bench Press 4 × 8–10 90 sec

Bent-Over One-Arm Row 4 × 10 90 sec

Dumbbell Overhead Press 4 x 12 60 sec

Incline Curl 3 × 12 60 sec

Skullcrusher 3 × 6–12 60 sec

Day 2

Exercise Sets × reps Rest

Dumbbell Front Squat 4 × 8–12 90 sec

Romanian Deadlift 4 × 8–12 90 sec

Bicep Curl 3 × 10–12 60 sec

Standing Calf Raise 4 × 15–20 45 sec

Weighted Crunch 3 × 15–20 45 sec

Day 3

Exercise Sets × reps Rest

Incline Dumbbell Bench Press 4 x 12 90 sec

Incline Row 4 x 12 90 sec

Plank 3 × 30-60 sec 60 sec

Lateral Raise 4 x 12-15 reps 60 sec

Hammer Curl 3 × 12 60 sec

Day 4

Exercise Sets × reps Rest

Goblet Squat 4 × 8–12 90 sec

Dumbbell Hip Thrust 4 × 10–15 90 sec

Squat 3 × 10–12 60 sec

Seated Dumbbell Calf Raise 4 × 15–20 45 sec

Dragon Flag 3 × 15–20 45 sec

Upper lower split 4 days a week. 3 month progress bulking atm

When executing a pre programmed routine do you not get lost(loosing count) which rep or which set are you ?

If yes how do you do to solve this ?

Hey everyone,

I’m feeling a bit lost trying to find the best workout routine and could really use some advice. I’m a beginner (Male, 171 cm, 71 kg) and after doing some research, I really like the structure of a 5-day PPLUL (Push/Pull/Legs/Upper/Lower) split.

The issue is that I’m working out from my home gym, so my equipment is strictly limited to:

• Dumbbells
• A barbell
• A bench

I’ve tried a few different routines I found online and via fitness apps, but honestly, some of the workouts just feel a bit weird to me.

Could someone recommend a solid, straightforward PPLUL program tailored for a beginner with this setup? My main priorities for growth right now are my chest, arms, and legs.

Any advice, specific routines, or links would be hugely appreciated. Thanks in advance!

For context I've been working out 4-5 days a week on a Back/Bi, Chest Tri, Legs, Repeat, split. I dont count calories, but I've been cutting back on my sugar intake and drinking a lot more water (im kind of addicted to gatorade zero and propel).

For more physical stats, im 5'11 male and 197-200lbs. I've been working out off and on (usually more off than on) for like 2 years now but I've been pretty consistent since late August. I've also moved my working weight from 60-80lbs to 90-120lbs depending on what I'm doing. The exception to this is leg day with my current leg press pr sitting somewhere around 400lbs.

All that to say, I have the routines and most of the discipline, but I'm not seeing crazy results. I'm not expecting to wake up shredded or anything but I feel like you cant even tell I work out by looking at me.

How long do you think its going to take to get noticable muscle definition? I only really see it in my arms and legs, and that might just be the separation of muscle and bone.

I've attached a reference photo from a few weeks ago for a better visual. Please ignore the bad lighting.

These screenshots include:

My diet, daily calories (protein 145g daily), workout routine, frequency.

I’m 5’10 and weight 10stone 5.5pounds.

I’m also going to do a 2 mile run a week.

My goal is to gain weight through muscle gain alone.

Please help me fix anything with my diet and routine. I need a routine which with consistency and hard work will give me muscles.

Is is enough calories (or too many) for my weight?
Is the volume of my routine good?
Will I actually gain muscle doing this consistently?

Fed up with doing workouts and seeing no muscle gain.

I’m currently 6.2 85kg I’m 18 and want to lean down. I want to look and feel good. Any tips?

He was reportedly around 220-230 lbs at 6'3". Is this a realistic goal physique?

She's around 75 kg, and she wants lean body. Like good posture, less fat and fitness.

Any suggestions would be appreciated