This is my current routine. Do you have any suggestions? What change?

[cam11]

Day 1 –

• One-arm Overhead Press (10 kg or 7.5kg)→ 3×8–12
• Push-ups 10 – 4 sets
• Neck curl 2–3 sets–15: 1–2 kg
• Dumbbell bicep curl:15-17.5 kg each - 3 × 8–12

⸻



Day 2 –

Bench press: 30–40 kg total — 6×3

Wrist curls: 15 kg each — 2×8-12

Reverse wrist curls: 10 kg each — 2×8-12

Shoulder press 3 of sets of 8–12 repsa 40

pull-ups 3x3–5



⸻



Day 3 – Legs (important for fat loss + overall look)

• Jump squats – 2×12
• Bulgarian split squats – 4×10 each leg
• Glute bridges – 3×12
• Calf raises - 3 × 12–20

⸻



Day 4

• Sprint 30 sec / walk 1 min × 10–15
• OR shuttle runs
• Leg raises – 3×15
• Bicycle crunch – 3×20

⸻



Day 5 – rest

Casual sport/gaming





⸻



Day 6 – Speed + Conditioning/creatine

• 10–20 short sprints
• Agility drills (zig-zag, direction change)
• Light jog – 10–15 min
• Cindy challenge 15 pullups 10 push-ups 15 squats

⸻



Day 7 – Rest/game

Skincare routine:

• Mon: Benzoyl peroxide
• Tue: Salicylic acid (leave-on)
• Wed: Benzoyl peroxide
• Thu: Salicylic acid (leave-on)
• Fri: Benzoyl peroxide (fixed)
• Sat: Benzoyl peroxide OR moisturiser only (if dry)
• Sun: Benzoyl peroxiden

In the morning, I use niacinamide lotion and sunscreen on my face. That’s my current routine I do every day. I’m planning to do some extra stuff but if you have any suggestions for my routine now all ears.

 

[V1NL4ND1]

add gooning to the routine
Day 7 = goonday

 

[stoner.123]

Noone reading allat

 

[Bicyclelova123]

If your goal is to build muscle this is shit. Your Bodybuilding routine makes no sense and you're basically doing cardio. Take creatine every day not only once a week too

 

[WokeMouse]

Noone reading allat

Don’t reply if you aren’t going to help

 

[WokeMouse]

add gooning to the routine
Day 7 = goonday

Son

 

[WokeMouse]

Day 1 –

• One-arm Overhead Press (10 kg or 7.5kg)→ 3×8–12
• Push-ups 10 – 4 sets
• Neck curl 2–3 sets–15: 1–2 kg
• Dumbbell bicep curl:15-17.5 kg each - 3 × 8–12

⸻



Day 2 –

Bench press: 30–40 kg total — 6×3

Wrist curls: 15 kg each — 2×8-12

Reverse wrist curls: 10 kg each — 2×8-12

Shoulder press 3 of sets of 8–12 repsa 40

pull-ups 3x3–5



⸻



Day 3 – Legs (important for fat loss + overall look)

• Jump squats – 2×12
• Bulgarian split squats – 4×10 each leg
• Glute bridges – 3×12
• Calf raises - 3 × 12–20

⸻



Day 4

• Sprint 30 sec / walk 1 min × 10–15
• OR shuttle runs
• Leg raises – 3×15
• Bicycle crunch – 3×20

⸻



Day 5 – rest

Casual sport/gaming





⸻



Day 6 – Speed + Conditioning/creatine

• 10–20 short sprints
• Agility drills (zig-zag, direction change)
• Light jog – 10–15 min
• Cindy challenge 15 pullups 10 push-ups 15 squats

⸻



Day 7 – Rest/game

Skincare routine:

• Mon: Benzoyl peroxide
• Tue: Salicylic acid (leave-on)
• Wed: Benzoyl peroxide
• Thu: Salicylic acid (leave-on)
• Fri: Benzoyl peroxide (fixed)
• Sat: Benzoyl peroxide OR moisturiser only (if dry)
• Sun: Benzoyl peroxiden

In the morning, I use niacinamide lotion and sunscreen on my face. That’s my current routine I do every day. I’m planning to do some extra stuff but if you have any suggestions for my routine now all ears.

Terrible routine, only do cardio once a week and do creatine more often, your goal is to build muscle not to maintain it