r/LiftingRoutines

(M) 30
185lb
5ft.9in

Looking for casual guidance on my work out routine.

I’ve been working out lifting weights in my apartment gym for over a year and have been running on the treadmill min of a mile before working out I’m currently at an average pace of 10.20 for a 5k and my fastest mile being 8.56 my lifting routine is

2X15 push ups
2X 20 crunches
2X5 dragon flys
2X10 kettle bell overhead
2X10 dumbbell curls 40lb
2X10 bench 145
2X10 lunges 30lb weighted bag on shoulders

Usually in this order

My current active calories burned is around 1,200 and a little more then this some days.

I like to warm up stretch and then run 1 mile on the treadmill then do my workout, then I’ll either go run outside 2-5miles or I’ll hop on the peloton and do a 30min class for about 10miles

After my recent workout my wife thinks that the amount of calories I burned during my workout today was unhealthy and I’m not sure I’ve ever seen a negative to working out hard if I’ve been working out 5-6 days a week for over a year. Just looking for another prospective.

Routine help

So I couldn't post on r/fitness cause i didn't have enough karma so hopefully this is the right subreddit

Im 14 right now and very weak... So I decide to try fitness so I'm doing 2 days cardio and 3 days strength and also i don't have much free time and also only have a pull up bar so this is what I came up with after researching I came up with this

Warmup

Negative pullups 3 x 3

Scapular pullups 3 x 8

Incline pushups 3 x 10

Plank 3 x 30 secs

Dead hang 2 x 20 secs

Sometimes I also add in squats on some days so I'm wondering if this is good or if anything can be made

A few questions I also have:

Is it normal for me to feel very sore after doing this routine

Im kinda embarrassed to be working out quote on quote at just 14 is this normal?

Lastly is just 15 mins a day fine because ethats all I can do most days (cardio I can do for about an hour)

Hello to all of you gymrats! 👋💪

I could use a bit of help and advice. I’m a 36-year-old man. I have 2.5 years of experience with consistent gym training, during which I trained entirely with a Push, Pull, Legs split, going to the gym 3 times a week and training each muscle once a week.

Now, after a total training and surplus eating break of 5 months, I’ve lost about 8-10kg's of bodyweight, returned to the gym with this Upper/Lower body system I found online, where you go to the gym 4 times a week.

What got me excited was that with the upper/lower system the muscles get trained twice a week, not just once.

Just to clarify that the nutrition side is in order. I’ve started eating in a calorie surplus again and protein is around 140–200 g per day depending on how much I manage to eat.

This is the current program I found and am starting with:

1. Upper Body A

Bench press 3x6-8

Shoulder press (Smith machine) 3x8-10

T-bar row 3x6-8

Lat pulldown (close grip) 3x8-10

Shrugs (dumbbells) 2x10-15

Face pulls 3x15-20

Skull crushers (lying French press) 3x8-10

Barbell curls (EZ-bar) 3x8-10

2. Lower Body A

Squat 3x8-10 (1–3 RIR)

Leg extension 3x10-12

Leg curl 3x10-12

Standing calf raise (hack) 3x10-15

Seated calf raise 3x10-15

Hanging leg raises 2–3 sets

3. Rest

4. Upper Body B

Incline press (dumbbells/machine) 3x8-10

Shoulder press (dumbbells) 3x10-12

Lateral raises 3x10-15

Lat pulldown (wide grip) 3x8-10

Seated cable row 3x10-12

Rear delt machine 3x15-20

Tricep pushdown (rope) 3x10-15

Spider curls (incline bench) 3x10-15

5. Lower Body B

Leg press 3x10-12 (1–3 RIR)

Goblet squat 3x10-15

Leg curl 3x10-12

Standing calf raise (hack) 3x15-20

Seated calf raise 3x15-20

Hanging leg raises 2–3 sets

6. Rest

7. Rest

You all, improved and experienced people, please share your opinions, improvements, everything so this guy can build muscle.

Above all, post your own programs with exercises ans sets aswell! I would greatly appreciate it 🙏

- Maastis90

Main question: what do you use to build a workout? What websites/apps/others help you build a workout? Plus any advice on someone new to building a workout? I’m looking to build a workout for upper and lower body (push/pull or specific muscle groups it doesn’t matter) and I’d like to also incorporate some core and cardio at some point in the week or with another workout.

I consider myself weak as I cannot walk for a long period of time ,and I m just 22,so it's akward and i want to strengthen my muscles and slowly build biceps and abs (I know it takes a lot of time )

But,I know there are many people who became physically stronger starting from my stage ryt? If so ,I need tips please