Im growing

[zudlife]

I have been working out (at home with dumbbells only) and i think i notice a difference in my body in the first week
I can do a push up now
But I've been working out with this routine chatgpt gave me (i have 0 knowledge abt gym stuff so i asked it to give me one )

4-Day Dumbbell-Only Aesthetic Program
For your setup:

Skinny-fat beginner

Goal = aesthetic physique, V-taper, muscle gain without widening waist

unilateral work

intensity techniques

RULES
Tempo
For most exercises:

3 sec lowering

1 sec pause

explode up

Makes light dumbbells much harder.

Rest
Compounds: 90 sec

Isolation: 45–60 sec

Progression
Every week try to:

add reps

slow the tempo more

reduce rest

eventually buy heavier dumbbells

DAY 1 — PUSH
(Chest, shoulders, triceps)

1. Dumbbell Floor Press
4 × 12–20

Slow negatives.

2. Standing Dumbbell Shoulder Press
4 × 10–15

3. Dumbbell Lateral Raises
5 × 15–20

MOST important exercise for shoulder width.

4. Dumbbell Chest Fly
3 × 12–15

5. Overhead Dumbbell Tricep Extension
4 × 12–15

6. Push-ups
2 sets to failure

Knee push-ups are fine.

DAY 2 — LOWER + ABS
(No oblique work)

1. Goblet Squats
4 × 15–20

2. Romanian Deadlifts
4 × 12–15

3. Bulgarian Split Squats
3 × 10–12 each leg

4. Dumbbell Calf Raises
5 × 20

5. Reverse Crunches
3 × 15–20

6. Leg Raises
3 × 10–15

7. Plank
3 × 45–60 sec

DAY 3 — REST
Walk if you want.

DAY 4 — PULL
(Back, rear delts, biceps)

1. One-Arm Dumbbell Rows
4 × 12–15

2. Bent-Over Dumbbell Rows
4 × 12–15

3. Rear Delt Fly
5 × 15–20

Very important for aesthetics/posture.

4. Dumbbell Shrugs
4 × 15–20

5. Dumbbell Curls
4 × 10–15

6. Hammer Curls
3 × 10–12

DAY 5 — UPPER AESTHETIC FOCUS
1. Incline Push-ups
4 × failure

Feet elevated if too easy.

2. Arnold Press
4 × 10–15

3. Lateral Raises
5 × 15–20

Again. Spam these.

4. Dumbbell Pullover
4 × 12–15

5. Close-Grip Dumbbell Press
3 × 12–15

6. Curl Burnout
2 sets to failure

WEEKLY SCHEDULE
Monday — Push

Tuesday — Lower

Wednesday — Rest

Thursday — Pull

Friday — Upper Focus

Saturday — Rest

Sunday — Rest

Is ts good or must i change it
@combatingNorwooding @Th3Man

 

[zudlife]

Bump bruh

 

[zudlife]

Hump

 

[zudlife]

 

[combatingNorwooding]

Very bad. Do full body 3 times a week or if you can do it every other day

Your exercise selection is very poor, could be a lot better but if the weights of the dumbells are heavy enough for you it’s no big deal especially if you’re a beginner (I assume)

Try to find the most stable exercise you can perform

And DONT LET GPT/ANY AI STRUCTURE ANYTHING GYM RELATED

 

[franciumpsl]

I have been working out (at home with dumbbells only) and i think i notice a difference in my body in the first week
I can do a push up now
But I've been working out with this routine chatgpt gave me (i have 0 knowledge abt gym stuff so i asked it to give me one )

Is ts good or must i change it
@combatingNorwooding @Th3Man

Im gooning.

 

[zudlife]

Very bad. Do full body 3 times a week or if you can do it every other day

Your exercise selection is very poor, could be a lot better but if the weights of the dumbells are heavy enough for you it’s no big deal especially if you’re a beginner (I assume)

Try to find the most stable exercise you can perform

And DONT LET GPT/ANY AI STRUCTURE ANYTHING GYM RELATED

Yes sir
Thx btw

 

[truep0lishguy]

keep going brah

 

[Th3Man]

How heavy are your dumbbells?

How many calories and protein are u eating? diet > training program

Do you have a bench? Do u have a pull-up bar?

 

[zudlife]

keep going brah

Thx for da motivation
I'll fix some stuff in the workout

 

[combatingNorwooding]

How many calories and protein are u eating? diet > training program

This.

Try to eat enough protein (0.7-0.9grams of protein per pound of BW or 1.6-2.2grams of protein per KG of BW), then eat 20-30% of fat from your total daily calories and the rest fill with carbs (you need an high carbs high protein diet)

 

[zudlife]

How heavy are your dumbbells?

Like 9kg each

How many calories and protein are u eating? diet > training program

Like ≈2300
Protein ≈90
Im not tracking them rn

Do you have a bench? Do u have a pull-up bar?

Nah I'll get them soon

 

[zudlife]

This.

Try to eat enough protein (0.7-0.9grams of protein per pound of BW or 1.6-2.2grams of protein per KG of BW), then eat 20-30% of fat from your total daily calories and the rest fill with carbs (you need an high carbs high protein diet)

Got it sir
I haven't been tracking em so I'll fix my diet and start doing so

 

[combatingNorwooding]

Got it sir
I haven't been tracking em so I'll fix my diet and start doing so

Good

I recommend you to use cronometer for adjusting your calories and micros/macros

 

[zudlife]

Good

I recommend you to use cronometer for adjusting your calories and micros/macros

Thx bro
Yk any gym content creators i can watch to get started on knowledge abt working out?

 

[zudlife]

Good

I recommend you to use cronometer for adjusting your calories and micros/macros

@Th3Man he is gonna make me a beast and I'll ascend quicker than u

 

[Th3Man]

Like 9kg each

Like ≈2300
Protein ≈90
Im not tracking them rn

Nah I'll get them soon

You honestly don't need dumbells right now seeing as you can't do even do 1 pushup

What's your maintenence calories? Add 500 more calories Protein consumption is overrated, just east 1g per kg of body weight so 70g protein if your 70kg



If you can afford it get this:

Can you do pull-ups or dips?
If so how many?

 

[Th3Man]

@Th3Man he is gonna make me a beast and I'll ascend quicker than u

We'll see

 

[combatingNorwooding]

Thx bro
Yk any gym content creators i can watch to get started on knowledge abt working out?

Keenan r Malloy, TNF, scientifically jacked, Chris Beardsley these guys are the best genuinely

I learned everything from them

@Th3Man he is gonna make me a beast and I'll ascend quicker than u

wdym

 

[zudlife]

You honestly don't need dumbells right now seeing as you can't do even do 1 pushup

What's your maintenence calories? Add 500 more calories Protein consumption is overrated, just east 1g per kg of body weight so 70g protein if your 70kg

I like meat so I'll keep it higher than that

If you can afford it get this:

View attachment 5116144

Can you do pull-ups or dips?
If so how many?

Never done one in some time now so maybe 3-6
I can get one

 

[zudlife]

Keenan r Malloy, TNF, scientifically jacked, Chris Beardsley these guys are the best genuinely

Thx bro

I learned everything from them

wdym

Ur advice will transform me into a beast

 

[combatingNorwooding]

If you can afford it get this:

Tbh he might as well just get a gym membership

 

[zudlife]

Tbh he might as well just get a gym membership

Nah i had one for 6 months
I only went 6 times

 

[combatingNorwooding]

Nah i had one for 6 months
I only went 6 times

If you have the option to go to the gym but you don’t go then wtf are you doing

You won’t be able to make as much gains at home than at the gym

 

[zudlife]

If you have the option to go to the gym but you don’t go then wtf are you doing

You won’t be able to make as much gains at home than at the gym

That was before im a changed man now
I'll try and get my membership back

 

[Th3Man]

Why aren't you going to the gym

 

[zudlife]

Why aren't you going to the gym

I was shy and lazy
But now i see what I'm missing out on, I'll start going to the gym

 

[Th3Man]

I was shy and lazy
But now i see what I'm missing out on, I'll start going to the gym

Are you gonna go with a friend

 

[Hess]

IMO in the beginning its less abt trying to get the most optimal routine but excercise enough so that it just becomes a habit and then you can optimize it and not have to constantly motivate yourself or whatever if youre lazy imo

 

[zudlife]

Are you gonna go with a friend

Nah bro
That would make me less motivated to go if i knew a friend was there

 

[zudlife]

You honestly don't need dumbells right now seeing as you can't do even do 1 pushup

What's your maintenence calories? Add 500 more calories Protein consumption is overrated, just east 1g per kg of body weight so 70g protein if your 70kg

Nice vid

 

[Th3Man]

Nah bro
That would make me less motivated to go if i knew a friend was there

Don't accidentally kill yourself trying to bench a weight too heavy for u

And don't accidentally kill urself under the leg press like I nearly did

 

[zudlife]

Don't accidentally kill yourself trying to bench a weight too heavy for u

And don't accidentally kill urself under the leg press like I nearly did

No weight can kill me

 

[Th3Man]

Load up 200kg on the leg press on your first day at gym
You'll be total fine bro, trust

No weight can kill me