B
bobbyboy132
Iron
- Joined
- Jan 3, 2026
- Posts
- 51
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- 13
How can I improve my physic the photos are me resting mildly bloated and on a little bulk cuz I'm feeling fat RN can't lie. I do ppl split with only dumbbells, a couple of old boxes and a bar I can't rap my hands around or put my head too far above. I try to do two sets till failure as I heard its the best plus I try to alternate dragon flies for abs (that's it) nd Russian twist and pulling down the dumbell for obliques and i try to evenly mix my training but it turns out to be mostly dumbells and takes like two to three hours after I do cardio or smth like that l. Here's my workout I got of chat gbt but I changed the stuff I already said Day 1 — Push Strength + Core
Goal: Build chest, shoulders, triceps, and core strength.
Dumbbells (50%)
Dumbbell Bench Press (or Floor Press) — 3 × 4–6
Dumbbell Shoulder Press — 3 × 4–6
Dumbbell Lateral Raises — 3 × 12–15
Dumbbell Overhead Tricep Extensions — 3 × 6–8
Calisthenics (50%)
Archer Push-Ups — 3 × 6 each side
One-Arm Push-Ups (progressive) — 3 × 2–3 each side
Pike Handstand Push-Ups (feet elevated) — 3 × 4–6
Handstand Holds (against wall) — 4 × 20–30 seconds
Core (6–8 min)
Hanging Knee Raises — 3 × 8–12
Vacuum Holds — 3 × 20 seconds
Side Plank — 2 × 30 seconds each side
Day 2 — Pull Strength + Core
Goal: Build back, biceps, and core stability.
Dumbbells (50%)
Dumbbell Rows (single-arm or bent-over) — 3 × 4–6 each side
Dumbbell Pullovers — 3 × 6–8
Dumbbell Shrugs — 3 × 10–12
Hammer Curls — 3 × 6–8
Calisthenics (50%)
Pull-Ups — 4 × max reps
Chin-Ups — 3 × 6–8
Muscle-Up Transitions (slow negatives) — 5–8 minutes
Explosive Pull-Ups — 3 × 3–5
Core (6–8 min)
Dragon Flag Progressions — 3 × 3–6 reps
Leg Raises — 3 × 8–12
Pallof Press or Side Plank — 2 × 30 seconds each side
Day 3 — Legs + Core
Goal: Build leg strength and core stability.
Dumbbells (50%)
Goblet Squats — 3 × 5–8
Dumbbell Romanian Deadlifts — 3 × 5–8
Bulgarian Split Squats (weighted) — 3 × 6–8 each leg
Dumbbell Step-Ups — 3 × 8–10
Calisthenics (50%)
Pistol Squats (assisted if necessary) — 4 × 6 each leg
Jump Squats — 3 × 6–8
Lunges — 3 × 8–10 each leg
Core Stabilization Drills (Plank to Push-Up) — 3 × 10 reps
Core (6–8 min)
L-Sit Hold — 3 × max hold
Ab Wheel Rollouts — 3 × 6–8
Cobra Stretch — 1 × 1 minute
Day 4 — Push Strength + Core + Skill
Goal: Build push strength and practice skills (handstand, muscle-up).
Dumbbells (50%)
Dumbbell Shoulder Press — 3 × 4–6
Dumbbell Tricep Extensions — 3 × 6–8
Dumbbell Chest Press — 3 × 6–8
Dumbbell Front Raises — 3 × 8–12
Calisthenics (50%)
Archer Push-Ups — 3 × 6 each side
One-Arm Push-Ups — 3 × 2–3 each side
Handstand Practice (against wall) — 6 × 20–30 seconds
Human Flag Progressions — 5–8 minutes
Core (6–8 min)
Hanging Windshield Wipers — 3 × 6–8
V-Ups — 3 × 12–15
Vacuum Holds — 2 × 20 seconds
Day 5 — Pull Strength + Core + Skill
Goal: Build pulling power and practice muscle-up / human flag skills.
Dumbbells (50%)
Dumbbell Rows — 4 × 5–8
Dumbbell Shrugs — 3 × 10–12
Dumbbell Bicep Curls — 3 × 6–8
Dumbbell Front Raises — 3 × 10–12
Calisthenics (50%)
Pull-Ups — 4 × max reps
Wide Grip Pull-Ups — 3 × 6–8
Muscle-Up Practice (slow negative or transition work) — 5–8 minutes
Human Flag Progression — 6–8 minutes
Core (6–8 min)
Core Rotation Planks — 3 × 30 seconds each side
Russian Twists (weighted) — 3 × 20 reps
Plank with Shoulder Taps — 2 × 30 seconds
Goal: Build chest, shoulders, triceps, and core strength.
Dumbbells (50%)
Dumbbell Bench Press (or Floor Press) — 3 × 4–6
Dumbbell Shoulder Press — 3 × 4–6
Dumbbell Lateral Raises — 3 × 12–15
Dumbbell Overhead Tricep Extensions — 3 × 6–8
Calisthenics (50%)
Archer Push-Ups — 3 × 6 each side
One-Arm Push-Ups (progressive) — 3 × 2–3 each side
Pike Handstand Push-Ups (feet elevated) — 3 × 4–6
Handstand Holds (against wall) — 4 × 20–30 seconds
Core (6–8 min)
Hanging Knee Raises — 3 × 8–12
Vacuum Holds — 3 × 20 seconds
Side Plank — 2 × 30 seconds each side
Day 2 — Pull Strength + Core
Goal: Build back, biceps, and core stability.
Dumbbells (50%)
Dumbbell Rows (single-arm or bent-over) — 3 × 4–6 each side
Dumbbell Pullovers — 3 × 6–8
Dumbbell Shrugs — 3 × 10–12
Hammer Curls — 3 × 6–8
Calisthenics (50%)
Pull-Ups — 4 × max reps
Chin-Ups — 3 × 6–8
Muscle-Up Transitions (slow negatives) — 5–8 minutes
Explosive Pull-Ups — 3 × 3–5
Core (6–8 min)
Dragon Flag Progressions — 3 × 3–6 reps
Leg Raises — 3 × 8–12
Pallof Press or Side Plank — 2 × 30 seconds each side
Day 3 — Legs + Core
Goal: Build leg strength and core stability.
Dumbbells (50%)
Goblet Squats — 3 × 5–8
Dumbbell Romanian Deadlifts — 3 × 5–8
Bulgarian Split Squats (weighted) — 3 × 6–8 each leg
Dumbbell Step-Ups — 3 × 8–10
Calisthenics (50%)
Pistol Squats (assisted if necessary) — 4 × 6 each leg
Jump Squats — 3 × 6–8
Lunges — 3 × 8–10 each leg
Core Stabilization Drills (Plank to Push-Up) — 3 × 10 reps
Core (6–8 min)
L-Sit Hold — 3 × max hold
Ab Wheel Rollouts — 3 × 6–8
Cobra Stretch — 1 × 1 minute
Day 4 — Push Strength + Core + Skill
Goal: Build push strength and practice skills (handstand, muscle-up).
Dumbbells (50%)
Dumbbell Shoulder Press — 3 × 4–6
Dumbbell Tricep Extensions — 3 × 6–8
Dumbbell Chest Press — 3 × 6–8
Dumbbell Front Raises — 3 × 8–12
Calisthenics (50%)
Archer Push-Ups — 3 × 6 each side
One-Arm Push-Ups — 3 × 2–3 each side
Handstand Practice (against wall) — 6 × 20–30 seconds
Human Flag Progressions — 5–8 minutes
Core (6–8 min)
Hanging Windshield Wipers — 3 × 6–8
V-Ups — 3 × 12–15
Vacuum Holds — 2 × 20 seconds
Day 5 — Pull Strength + Core + Skill
Goal: Build pulling power and practice muscle-up / human flag skills.
Dumbbells (50%)
Dumbbell Rows — 4 × 5–8
Dumbbell Shrugs — 3 × 10–12
Dumbbell Bicep Curls — 3 × 6–8
Dumbbell Front Raises — 3 × 10–12
Calisthenics (50%)
Pull-Ups — 4 × max reps
Wide Grip Pull-Ups — 3 × 6–8
Muscle-Up Practice (slow negative or transition work) — 5–8 minutes
Human Flag Progression — 6–8 minutes
Core (6–8 min)
Core Rotation Planks — 3 × 30 seconds each side
Russian Twists (weighted) — 3 × 20 reps
Plank with Shoulder Taps — 2 × 30 seconds
if you don't mind could I see ur workout plan I don't think this chat gbt ones gonna workout
