Gym routine

[Monsterzod]

Gymcels i created a gym routine (help with chatgpt) to fix my postural problems, lmk if this is good

Gym workout

Saturday- Upper (posture pull)

• Glute Bridges — 2×15 (no rest)

• Band Pull-Aparts — 2×15 (no rest)

• Lat Pulldown — 4×10 (60–90s)

• Seated Cable Row — 4×12 (60–90s)

• Face Pulls — 4×15 (45–60s)

• Rear Delt Fly — 3×15 (45–60s)

• Prone Y Raises — 3×12 (30–45s)

Chest stretch —2x30s

front delt stretch —2x30s

SUNDAY – Lower (Glutes & Hamstrings)

• Hip Thrusts — 4×10 (90s)

• Romanian Deadlift — 4×10 (90s)

• Hamstring Curl — 3×12 (60s)

• Cable Kickbacks — 3×15 (45–60s)

• Walking Lunges — 3×12/leg (60s)

• Plank — 3×30–45s (30–45s)

• Hip Flexor stretch — 2×30s each side

• Quad stretch — 2×30s

Monday- upper (balanced)

Incline DB Press — 3×10 (60–90s)

• Chest Supported Row — 4×10 (60–90s)

• Face Pulls — 3×15 (45–60s)

• Lateral Raises — 3×12 (45–60s)

• Reverse Pec Deck — 3×15 (45–60s)

• Push-ups — 2×10 (60s)

• Chest stretch — 2×30s

• Front delt stretch — 2×30s

Tuesday- lower (unilateral + control)

• Single-Leg RDL — 3×10/leg (60s)

• Step-Ups — 3×10/leg (60s)

• Hip Thrust (light) — 3×12 (60s)

• Hamstring Curl — 3×12 (60s)

• Hanging Knee Raises — 3×12 (45s)

• Dead Bug — 3×12 (30–45s)

• Hip Flexor stretch — 2×30s each side

• Hamstring stretch — 2×30s

Wednesday- posture + light

• Face Pulls — 3×15 (45s)

• Band Pull-Aparts — 3×20 (30–45s)

• Back Extension — 3×12 (45–60s)

• Glute Bridge Hold — 3×30s (30–45s)

• Farmer’s Carry — 3 rounds (60s)

• Chest stretch — 2×30s

• Hip Flexor stretch — 2×30s

 

[lowestlowltn]

Gymcels i created a gym routine (help with chatgpt) to fix my postural problems, lmk if this is good

Gym workout

Saturday- Upper (posture pull)

• Glute Bridges — 2×15 (no rest)

• Band Pull-Aparts — 2×15 (no rest)

• Lat Pulldown — 4×10 (60–90s)

• Seated Cable Row — 4×12 (60–90s)

• Face Pulls — 4×15 (45–60s)

• Rear Delt Fly — 3×15 (45–60s)

• Prone Y Raises — 3×12 (30–45s)

Chest stretch —2x30s

front delt stretch —2x30s

SUNDAY – Lower (Glutes & Hamstrings)

• Hip Thrusts — 4×10 (90s)

• Romanian Deadlift — 4×10 (90s)

• Hamstring Curl — 3×12 (60s)

• Cable Kickbacks — 3×15 (45–60s)

• Walking Lunges — 3×12/leg (60s)

• Plank — 3×30–45s (30–45s)

• Hip Flexor stretch — 2×30s each side

• Quad stretch — 2×30s

Monday- upper (balanced)

Incline DB Press — 3×10 (60–90s)

• Chest Supported Row — 4×10 (60–90s)

• Face Pulls — 3×15 (45–60s)

• Lateral Raises — 3×12 (45–60s)

• Reverse Pec Deck — 3×15 (45–60s)

• Push-ups — 2×10 (60s)

• Chest stretch — 2×30s

• Front delt stretch — 2×30s

Tuesday- lower (unilateral + control)

• Single-Leg RDL — 3×10/leg (60s)

• Step-Ups — 3×10/leg (60s)

• Hip Thrust (light) — 3×12 (60s)

• Hamstring Curl — 3×12 (60s)

• Hanging Knee Raises — 3×12 (45s)

• Dead Bug — 3×12 (30–45s)

• Hip Flexor stretch — 2×30s each side

• Hamstring stretch — 2×30s

Wednesday- posture + light

• Face Pulls — 3×15 (45s)

• Band Pull-Aparts — 3×20 (30–45s)

• Back Extension — 3×12 (45–60s)

• Glute Bridge Hold — 3×30s (30–45s)

• Farmer’s Carry — 3 rounds (60s)

• Chest stretch — 2×30s

• Hip Flexor stretch — 2×30s

holy cardio bud

 

[hopelessness]

have u EVER trained nigga

 

[dragomog]

worst split ive seen

 

[pio]

fucking bs bro, find a single stretching routine and bodyweight exercise routine you can do for mobolity and posture and do it EOD in the morning, then go and ACTUALLY lift weights but focus on ur lacking muscle groups.

 

[Ch1gga]

@IAMNOTANINCEL

 

[Monsterzod]

@IAMNOTANINCEL
View attachment 4905118

u gay nigga don’t reply under my thread

 

[greyslayer789]

Gymcels i created a gym routine (help with chatgpt) to fix my postural problems, lmk if this is good

Gym workout

Saturday- Upper (posture pull)

• Glute Bridges — 2×15 (no rest)

• Band Pull-Aparts — 2×15 (no rest)

• Lat Pulldown — 4×10 (60–90s)

• Seated Cable Row — 4×12 (60–90s)

• Face Pulls — 4×15 (45–60s)

• Rear Delt Fly — 3×15 (45–60s)

• Prone Y Raises — 3×12 (30–45s)

Chest stretch —2x30s

front delt stretch —2x30s

SUNDAY – Lower (Glutes & Hamstrings)

• Hip Thrusts — 4×10 (90s)

• Romanian Deadlift — 4×10 (90s)

• Hamstring Curl — 3×12 (60s)

• Cable Kickbacks — 3×15 (45–60s)

• Walking Lunges — 3×12/leg (60s)

• Plank — 3×30–45s (30–45s)

• Hip Flexor stretch — 2×30s each side

• Quad stretch — 2×30s

Monday- upper (balanced)

Incline DB Press — 3×10 (60–90s)

• Chest Supported Row — 4×10 (60–90s)

• Face Pulls — 3×15 (45–60s)

• Lateral Raises — 3×12 (45–60s)

• Reverse Pec Deck — 3×15 (45–60s)

• Push-ups — 2×10 (60s)

• Chest stretch — 2×30s

• Front delt stretch — 2×30s

Tuesday- lower (unilateral + control)

• Single-Leg RDL — 3×10/leg (60s)

• Step-Ups — 3×10/leg (60s)

• Hip Thrust (light) — 3×12 (60s)

• Hamstring Curl — 3×12 (60s)

• Hanging Knee Raises — 3×12 (45s)

• Dead Bug — 3×12 (30–45s)

• Hip Flexor stretch — 2×30s each side

• Hamstring stretch — 2×30s

Wednesday- posture + light

• Face Pulls — 3×15 (45s)

• Band Pull-Aparts — 3×20 (30–45s)

• Back Extension — 3×12 (45–60s)

• Glute Bridge Hold — 3×30s (30–45s)

• Farmer’s Carry — 3 rounds (60s)

• Chest stretch — 2×30s

• Hip Flexor stretch — 2×30s

worst split i’ve ever seen and im an sbl

 

[Ch1gga]

im gay and i like to suck bbc

.

 

[breezy.]

Gymcels i created a gym routine (help with chatgpt) to fix my postural problems, lmk if this is good

Gym workout

Saturday- Upper (posture pull)

• Glute Bridges — 2×15 (no rest)

• Band Pull-Aparts — 2×15 (no rest)

• Lat Pulldown — 4×10 (60–90s)

• Seated Cable Row — 4×12 (60–90s)

• Face Pulls — 4×15 (45–60s)

• Rear Delt Fly — 3×15 (45–60s)

• Prone Y Raises — 3×12 (30–45s)

Chest stretch —2x30s

front delt stretch —2x30s

SUNDAY – Lower (Glutes & Hamstrings)

• Hip Thrusts — 4×10 (90s)

• Romanian Deadlift — 4×10 (90s)

• Hamstring Curl — 3×12 (60s)

• Cable Kickbacks — 3×15 (45–60s)

• Walking Lunges — 3×12/leg (60s)

• Plank — 3×30–45s (30–45s)

• Hip Flexor stretch — 2×30s each side

• Quad stretch — 2×30s

Monday- upper (balanced)

Incline DB Press — 3×10 (60–90s)

• Chest Supported Row — 4×10 (60–90s)

• Face Pulls — 3×15 (45–60s)

• Lateral Raises — 3×12 (45–60s)

• Reverse Pec Deck — 3×15 (45–60s)

• Push-ups — 2×10 (60s)

• Chest stretch — 2×30s

• Front delt stretch — 2×30s

Tuesday- lower (unilateral + control)

• Single-Leg RDL — 3×10/leg (60s)

• Step-Ups — 3×10/leg (60s)

• Hip Thrust (light) — 3×12 (60s)

• Hamstring Curl — 3×12 (60s)

• Hanging Knee Raises — 3×12 (45s)

• Dead Bug — 3×12 (30–45s)

• Hip Flexor stretch — 2×30s each side

• Hamstring stretch — 2×30s

Wednesday- posture + light

• Face Pulls — 3×15 (45s)

• Band Pull-Aparts — 3×20 (30–45s)

• Back Extension — 3×12 (45–60s)

• Glute Bridge Hold — 3×30s (30–45s)

• Farmer’s Carry — 3 rounds (60s)

• Chest stretch — 2×30s

• Hip Flexor stretch — 2×30s

this might be the worst program ever nigga

 

[negativ_canthalshit]

Gymcels i created a gym routine (help with chatgpt) to fix my postural problems, lmk if this is good

Gym workout

Saturday- Upper (posture pull)

• Glute Bridges — 2×15 (no rest)

• Band Pull-Aparts — 2×15 (no rest)

• Lat Pulldown — 4×10 (60–90s)

• Seated Cable Row — 4×12 (60–90s)

• Face Pulls — 4×15 (45–60s)

• Rear Delt Fly — 3×15 (45–60s)

• Prone Y Raises — 3×12 (30–45s)

Chest stretch —2x30s

front delt stretch —2x30s

SUNDAY – Lower (Glutes & Hamstrings)

• Hip Thrusts — 4×10 (90s)

• Romanian Deadlift — 4×10 (90s)

• Hamstring Curl — 3×12 (60s)

• Cable Kickbacks — 3×15 (45–60s)

• Walking Lunges — 3×12/leg (60s)

• Plank — 3×30–45s (30–45s)

• Hip Flexor stretch — 2×30s each side

• Quad stretch — 2×30s

Monday- upper (balanced)

Incline DB Press — 3×10 (60–90s)

• Chest Supported Row — 4×10 (60–90s)

• Face Pulls — 3×15 (45–60s)

• Lateral Raises — 3×12 (45–60s)

• Reverse Pec Deck — 3×15 (45–60s)

• Push-ups — 2×10 (60s)

• Chest stretch — 2×30s

• Front delt stretch — 2×30s

Tuesday- lower (unilateral + control)

• Single-Leg RDL — 3×10/leg (60s)

• Step-Ups — 3×10/leg (60s)

• Hip Thrust (light) — 3×12 (60s)

• Hamstring Curl — 3×12 (60s)

• Hanging Knee Raises — 3×12 (45s)

• Dead Bug — 3×12 (30–45s)

• Hip Flexor stretch — 2×30s each side

• Hamstring stretch — 2×30s

Wednesday- posture + light

• Face Pulls — 3×15 (45s)

• Band Pull-Aparts — 3×20 (30–45s)

• Back Extension — 3×12 (45–60s)

• Glute Bridge Hold — 3×30s (30–45s)

• Farmer’s Carry — 3 rounds (60s)

• Chest stretch — 2×30s

• Hip Flexor stretch — 2×30s

Face pulls???

 

[Monsterzod]

I’m chigga and i’m a cuck

Yoooo

 

[Tsar_MMX11]

Gymcels i created a gym routine (help with chatgpt) to fix my postural problems, lmk if this is good

Gym workout

Saturday- Upper (posture pull)

• Glute Bridges — 2×15 (no rest)

• Band Pull-Aparts — 2×15 (no rest)

• Lat Pulldown — 4×10 (60–90s)

• Seated Cable Row — 4×12 (60–90s)

• Face Pulls — 4×15 (45–60s)

• Rear Delt Fly — 3×15 (45–60s)

• Prone Y Raises — 3×12 (30–45s)

Chest stretch —2x30s

front delt stretch —2x30s

SUNDAY – Lower (Glutes & Hamstrings)

• Hip Thrusts — 4×10 (90s)

• Romanian Deadlift — 4×10 (90s)

• Hamstring Curl — 3×12 (60s)

• Cable Kickbacks — 3×15 (45–60s)

• Walking Lunges — 3×12/leg (60s)

• Plank — 3×30–45s (30–45s)

• Hip Flexor stretch — 2×30s each side

• Quad stretch — 2×30s

Monday- upper (balanced)

Incline DB Press — 3×10 (60–90s)

• Chest Supported Row — 4×10 (60–90s)

• Face Pulls — 3×15 (45–60s)

• Lateral Raises — 3×12 (45–60s)

• Reverse Pec Deck — 3×15 (45–60s)

• Push-ups — 2×10 (60s)

• Chest stretch — 2×30s

• Front delt stretch — 2×30s

Tuesday- lower (unilateral + control)

• Single-Leg RDL — 3×10/leg (60s)

• Step-Ups — 3×10/leg (60s)

• Hip Thrust (light) — 3×12 (60s)

• Hamstring Curl — 3×12 (60s)

• Hanging Knee Raises — 3×12 (45s)

• Dead Bug — 3×12 (30–45s)

• Hip Flexor stretch — 2×30s each side

• Hamstring stretch — 2×30s

Wednesday- posture + light

• Face Pulls — 3×15 (45s)

• Band Pull-Aparts — 3×20 (30–45s)

• Back Extension — 3×12 (45–60s)

• Glute Bridge Hold — 3×30s (30–45s)

• Farmer’s Carry — 3 rounds (60s)

• Chest stretch — 2×30s

• Hip Flexor stretch — 2×30s

holy junk volume get that shit off my screen , stick to low volume high intensity training like mike and dorian

 

[Monsterzod]

fucking bs bro, find a single stretching routine and bodyweight exercise routine you can do for mobolity and posture and do it EOD in the morning, then go and ACTUALLY lift weights but focus on ur lacking muscle groups.

should i just make a 5 day routine doing a good split and make a separate daily stretching routine for my apt , forward head posture and protracted shoulders ?

 

[Ch1gga]

im a gay cuck and i like to take bbc multiple times a day. Me when I see bbc:

 

[pio]

should i just make a 5 day routine doing a good split and make a separate daily stretching routine for my apt , forward head posture and protracted shoulders ?

yesyesyes, for i can send you PT exercies for shoulder if you want, you gotta focus on scapula and rear delts and traps and theres some good stretching routines i have

 

[Monsterzod]

yesyesyes, for i can send you PT exercies for shoulder if you want, you gotta focus on scapula and rear delts and traps and theres some good stretching routines i have

yes pls