I recently lost a lot of weight thru cardio and a caloric deficit and I got a gym membership. thing is I have no idea what to do/what workouts to do. can anyone share their gym routine?
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making friends at the gym or doing most google searches help, I usually have a set schedule of going 4 times a week and doing 45 min of cardio before working out. Legs, shoulders, back, and chest is how i sort them. I have been going for about 6 months so im still figuring it out myself still :D hope this helps.
If you're looking to build muscle, here is my routine. If you're new to the gym, just look up each exercise to see what to do. Also, if you are new and are struggling to find motivation, only do the exercises that you actually enjoy doing for the first month. Don't feel bad if you skip a few. The point is to build a habit. Once you look forward to going and are used to it, you can do them in completion. The hardest part isn't to lift the heaviest, the hardest part is showing up. Start with 3 days a week. M-W-F.
Day 1: Full Body (Pull Emphasis)
Deadlift - 4x 4-6 (warm up)
Barbell Row - 3x 6-8
Lat Pull Down 3x 8-10
Incline Dumbbell Bench Press 3x 8-10
Bulgarian Split Squat 3x 8-10
Face Pull 3x 12-15
Dumbbell Bicep Curls 3x 10-12
Standing Barbell Calf Raises 3x 8-10
Day 2: Full Body (Push Emphasis)
Flat Bench 4x 4-6 (warmup)
Overhead Press 4x 6-8 (warm up)
Chest-Supported Dumbbell Row 3x 8-10
Leg Press 3x 10-12 (warm up)
Lying Leg Curl 3x 10-12
Lateral Raise 3x 10-12
Rope Pushdown 3x 10-12
Day 3: Full Body (Leg Emphasis)
Squat 4x 4-6
Romanian Deadlift 4x 6-8
Bench Press (lighter load) 3x 8-10
Seated Cable Row 3x 8-10
Standing Dumbbell Shoulder Press 3x 8-10
Barbell Curl 3x 12-15
Standing dumbbell calf raises 3x 10-12
Skull Crushers 3x 12-15
3/6 days a week: push, pull, legs; 4 days a week: upper, lower, upper, lower; 5 days a week: upper, lower, upper, lower, arms/weakpoint(s) or full body every day. here are lots of programs: https://drive.google.com/drive/folders/1-2zX3soXHiOWeHxtDiZQf4xuKNZG4bPR
You want to split your body in 4 and train each quadrant separately.
Left Upper Day:
Left Shoulder Press
Left Cable Pull Down
Left Lat Pull Down
Left Overhead Press
Left Seated Cable Row
Left Bicep Curl
Right Upper Day:
Right Shoulder Press
Right Cable Pull Down
RIght Lat Pull Down
Right Overhead Press
Right Seated Cable Row
Right Bicep Curl
Left Lower Day:
Left Single-Leg Squat
Left SIngle-Leg Calf Raises
Left Leg Press
Left Quad Extension
Left Hamstring Extension
Right Lower Day:
Right Single-Leg Squat
Right SIngle-Leg Calf Raises
Right Leg Press
Right Quad Extension
Right Hamstring Extension
just eat in a slight surplus of 200 cals (find maintenance), do PPL split and get 7-9 hours of quality sleep, do progressive overload.
increase weights by 5lbs every week
eat foods like rice, eggs , sweet potatoes, beef , chicken, turkey, salmon ,vegetables
dont forget 1g of protein per lb of body weight and also dont eliminate fats from your diet you need it for testosterone production
Damn if only you made this thread before you lost the weight. That fat you had before running and dieting would have helped you build muscle faster. All good tho, the gym is just about being consistent in the end. Your workouts don’t matter as much as you think, just do 3-4 exercises per muscle group that ur working on. I group my muscles like this: back and bi’s, chest and tri’s, legs and shoulders.
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