Have you abandoned the bro split because some scienced-based memes told you it wasn't optimal? Give this article a read and make your own choice.
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If you're a woman and are interested in beginning a weight training workout routine, this 8 week beginner workout for women is the perfect workout for you!
In this edition of a series of Planet Fitness appropriate workouts, we provide a push/pull workout one could do with the equipment at Planet Fitness
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In this edition of a series of Planet Fitness appropriate workouts, we provide a Push/Pull/Legs workout one could do with the equipment at Planet Fitness.
In this edition of a series of Planet Fitness appropriate workouts, we provide a 5 day body part workout one could do with the equipment at Planet Fitness.
This 5 day dumbbell only workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go!
In this edition of a series of Planet Fitness appropriate workouts, we provide a upper/lower workout one could do with the equipment at Planet Fitness.
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Hi I was interested in starting the full body best routine for women. My issue is that I am working from home and using dumbells. How can I adjust some of the exercises that require using gym equipment?
If I wanted to do a split workout in 4 days which one would you suggest?
I’m 61 in pretty good shape but have osteoporosis and would like to increase muscle mass and have definition.
Hi, Evelyn. Up at the top of the site, there is an Exercises section. Click that link, then choose whichever muscle group you need to find an exercise for. There are several that you can pick based on the equipment you have. Simply plug the movements you choose in place of the machine exercises in this program.
Hey there, thanks for 3 Day Full Body Dumbbell Workout. Couple of things:
1. I think the One Arm Dumbbell Press is listed incorrectly on Day 3 as it links to the One Arm Dumbbell Row. Is the Row the right exercise for this day?
2. My dumbbells aren't condusive to doing the Hamstring Curl. Any suggestions on how to replicate this exercise another way?
3. And finally, why are the last few exercises on each day listed at only 2 set of 8 vs 3 sets of 10? Is it okay to do 3 sets of 10 for those as well?
Since I do other types of training(Martial Arts, Yoga)I believe this workout would give me the best bang without causing any over training issue.
Can I add in 10-15 minutes of cardio before or after doing the routine?
I was following your program for lean bulk(4 day of workoit per week)
But the gyms wont be wroking in my xountry for 2 week( about 6 of workouts ill miss)
Can i ,when the gyms reopens , have 5 work day per week to get back thos missed workouta( i have planned, il neead about 5 week to achieve that). So basically i am asking can i go 5 times per week in gym and have 2 rest days?
Hey Nikola - yes you can
kindly i am writing to you regarding your program
as mentioned there that ( Weight selection should be within a 7-8 RPE on most of the exercises listed. You want to finish each rep feeling as though you have 2-3 reps still left in the tank. )
yet there are some exercises with 8-12 reps would you mind telling me what shall we do here and is it to be increased set by set ? or week after week means the 3 sets will be with the same weight? and what about the range of 8 to 12 then?
Hey Amr - just responded to you over on that article!
I just wanted to ask if this will be enough to achieve my goal.
Since the comment is quite long, I ve divided it into 2 main paragraphs: my info/goal and the training.
INFO and GOAL
I am a 15 year old who is trying to get a tonned physique, with a six pack and overall muscle definition. Im 174cm and weigh 57.3kg (130ibs) and my body fat % sits in the 16-19% range (measured once by using a bioempedance weighing machine at a nutritionist when I weighed 58.8kgs. The result then was 19.8% body fat but I estimate that with my current weight the % lies between the values 16-19%, as there is some upper ab definition under correct lighting conditions aswell).
Since I dont want to either bulk or cut, I want to try to mantain my current weight whilst hopefully gaining muscle by using the 5 Day Dumbbell Workout Split. I will be also doing some ab workout (3 times a week) after strength training (5 times a week) as well as playing tennis for 1h twice a week. It will look something like this:
.Monday: Chest, Shoulder and Triceps Workout plus short lower ab workout
.Tuesday: Legs and Core plus tennis
.Wednesday: REST (just some upper ab exercises)
.Thursday: Back and Biceps plus tennis
.Friday: Legs and Core plus upper ab workout
.Saturday: Upper Body
Im a beginner lifter and my parents will only let me work with 1kg to 10.8kg dumbbells. I think I will start at 4kg and learn proper form and go up from there. Will the 4kg up to 10.8kg dumbbells be enough to build muscle and achieve my goal?
Since this is getting very long, I wont talk about nutrition in this post, but I will keep my calories at maintenance (2000 to 2200) and try to eat as much protein as possible.
Thanks for your time!
If you're brand new to working out, I suggest starting with a full-body program. Here's a great example: https://www.muscleandstrength.com/workouts/3-day-workout-routine-and-die...
What you've got here would be a great program to progress into after 6-12 months of full-body training.
I have a question and I want some advice from you.
I train at home and I have two adjustable dumbbells and almost 100kg of weight plates.
I can not up my photos so please see here:
They are slow while increasing weight. So can I train with them because you have dumbbell routines and I have been doing one routine.
Many thanks !
Those types of weights will work!
Hi Yoshi !
Can I ask some more questions !
- How many percent of main weights for warm up sets? For example I have Dumbbell Bench Press 30kg, so how many warm up sets ? And how many percent of main weights?
- How many times for having break between 2 exercises ? ( I mean his dumbbell only workout )
In his dumbbell workout, these are 4-5 exercises. Did I also have to warm up sets for each exercises ? How about warm up sets before main sets ? And how much times for resting between each exercises ? Thanks
I'm really lost between all these workouts. I started with 3 days dumbbell for 4 weeks so far because i dont have access to a gym right now, in a month i will, but i really dont know what to do next ? I need to lose more weight and build muscle. My goal is to get in your shape, connor murphy and jeff seid ( shallow i know). I need guidence if you please. draw the track and i will follow. Thanks.
In other words, I want a full body transformation in a 3,4 or a 5 month workout plan to committ to. I'm 86 kg and 1.78 m. Thanks Josh.
Personal trainers will often require payment for workout plans that require that amount of periodization. We have loads of free templates on the website you can choose from and I'm happy to answer any questions you have related to those templates.
I just wanted you to recommend one or two of those loads of free templates on the website you mentioned as you have way more knowledge than i do. I wanted nothing special. but it's ok nevermind, Thanks anyway.
Hi Josh ,
What program you recommend for guys with long arms ? I am 5’11” with 6’4” arm span/wingspan . I finished the 3 day and 4 day dumbbell only program you created and I am really happy with the results . I would like to put more muscle mass and now I have an access to a gym, I like the upper/lower split and want to still have an option to use the dumbbell only program when I travel or workout at home .
With your longer arms, you might enjoy the workout templates I wrote for tall guys. Here's the upper/lower split: https://www.muscleandstrength.com/workouts/upper-lower-workout-for-tall-...
Hi Josh, started the 12 Week Annihilation Program, outstanding to be back in training mode,... get caught up with my wife and her fitness comps. 49 and feeling strong. Question, could you estimate the calorie burn of each of the four Upper/Lower workouts? Want to track that with My Fitness Pal food plans. Thanks Josh, Rob
Tough to say. Myftinesspal should have an exercise field where you can enter your total workout duration under weight lifting and it'll guesstimate. However, I don't feel this accurate represents your caloric needs as you build lean body mass and increase your BMR.
I have another question what kind of workouts can I do at home to get more lean because I don’t have access to a gym.
Everything you need to know can be read here: https://www.muscleandstrength.com/expert-guides/muscle-building
Hey I wanted to know what I have to eat and what supplements I need to get more lean. Thank you
Give this a read: https://www.muscleandstrength.com/expert-guides/muscle-building
Hey Josh, my goal is to get lean and build muscle. I know what to eat. I know what supplements I will be taking. I used to go to the gym a lot but haven't in a couple years. I'm ready to get back to it however, my schedule will only allow me 4 days to go to the gym. Is there a workout I can do 4 days in a row to build lean muscle and get food results?
That's awesome dude! Welcome back to the gym-life! Personally, I'd recommend going through the starting from scratch trilogy. Check these out:
They'll help you coming off that layover. From there, you can really move into any program you feel best fits your lifestyle.
Hope this helps!