What I Do At The Gym

When I first started going to the gym, I was uneducated and lost on what exercises to do. At the time, we were only permitted one hour at the gym, which limited what I could do, especially if it was busy. I realized an hour is all you need for a good lift, though having the extra time is convenient and beneficial for warming up and stretching. Like many others, I scrolled through TikTok and Instagram, looking for a workout split, and here’s what I came up with:

• Monday: Chest-focused Push Day (Chest, Shoulders, Triceps)
• Tuesday: Glutes and Hamstrings
• Wednesday: Pull Day (Back and Biceps)
• Thursday: Quads and Calves
• Friday: Shoulder-focused Push Day or Total Upper Body
• Saturday: Leg Day
• Sunday: Rest Day

This is inspired by many fitness influencers and the traditional push/pull/legs workout routine. I will link an article that shows variations of this routine and why it is beneficial for weight lifters. I prefer to work out different leg muscle groups on separate days, but I would still consider my split to be a variation of the push/pull/legs split that is trending online. I lift weights 5-6 days a week with 1-2 rest days. If my body is telling me I need to rest, I’ll take a day off.

I didn’t come up with my workout routine on my own. I was inspired by online workouts from influencers and personal trainers. Based on my research, compound exercises need to be prioritized over isolation movements. Compound exercises target multiple muscle groups simultaneously, such as the bench press, squats and deadlifts. Isolation exercises only target one muscle group at a time, such as bicep curls, tricep extensions, etc. Both movements should be incorporated into your workout routines, though compound exercises are more effective. I will link another article that supports these statements. I can’t truthfully say that I prioritize cardio and ab workouts after my lifts, because I don’t…..oops. Occasionally after my lifts, I will walk on the treadmill, but it depends on my mood. Ultimately, the best advice I can offer you is to do whatever is best for you. Nonetheless, I will share my workout routine with everyone, and if you take inspiration from it, I’ll be glad.

Push Workout (Chest-focused)

• Mobility work- 5 mins
• Bench press- 4 sets, increase weight and lower reps each set (12, 10, 8, 6)
• Dumbbell chest press- 3-4 sets, 10 reps, increase weight each set
• Shoulder circuit: front raises, lateral raises, rear delt flies- 3 sets, 10 reps each
• Tricep single-arm pushdowns- 3 sets, 10 reps each side
• Tricep pushdowns with rope or v-bar- 4 sets, 10 reps
• Practice pushups and tricep dips

Glutes and Hamstrings

• Mobility
• Back squats- 4 sets, 8 reps
• Sumo deadlifts- 4 sets, 8-10 reps
• Leg press- 4 sets, 10 reps
• Dumbbell RDLs- 4 sets, 10 reps

Pull Workout

• Barbell bent-over rows- 4 sets, 10 reps
• Lat pulldowns- 4 sets, 8-10 reps, increase weight each set
• Single-arm cable rows- 4 sets, 8 reps each side
• 21s- 3 sets, (7,7,7)
• Alternating dumbbell bicep curls- 3-4 sets, 10 reps
• T-bar row, 3×10, last set AMRAP
• practice pull-ups

Quads and Calves

• Conventional deadlifts- 4 sets, 8 reps
• Elevated back squats or front squats- 4 sets, 8 reps
• Leg press narrow stance- 4 sets, 10 reps
• Heel elevated goblet squats- 4 sets, 10 reps or leg extensions- AMRAP
• Calf raises- 4 sets, 10 reps

Shoulder-focused Push Day

• Bench press- High volume, 4 sets, 10-12 reps
• Military press- 4 sets, 8-10 reps
• Shoulder press- 4 sets, 8-10 reps
• Upright row- 4 sets, 10 reps
• Single-arm cable pushdowns- 3 sets, 10 reps each side
• Shoulder circuit- 3 sets, 10 reps each

Leg Day

• Back squats- 4 sets, 8 reps
• Hip thrusts- 4 sets, 10 reps
• Leg press- 4 sets, 10 reps
• RDLs- 4 sets 10 reps

I also included a TikTok video I made about my fitness favourites, enjoy!

@lita4298

it’s a long list hehe

♬ original sound – 🕺

https://fitnessvolt.com/push-pull-legs-guide/

https://central.gymshark.com/article/compound-vs-isolation-which-is-better