#lat exercises with dumbbells

[thatrandombystander]

It turns out the gym bros are right and lifting weights is immensely satisfying. I've spent the last like month trialling different exercises and stealing progressively heavier dumbbells from my brother and now I feel like I have an exercise set list and weight levels that work for me while targeting different upper body muscles

I'm not gonna be that rigorous about doing multiple sets of reps for each exercise, but I figure even doing a little bit semi consistently is good for me

It's just satisfying to do bicep curls with some chunky dumbbells or to have that soreness in my triceps the next day y'know? Can literally feel it that I've done something

[nhrepon]

15 Dumbbell Lat Exercises to Sculpt Your Back at Home

This post will go over 15 dumbbell lat exercises that you can do at home without a fancy gym membership to help build and tone your back muscles. Regularly exercising and strengthening your back muscles is crucial for maintaining good overall posture, preventing injuries, and achieving a well-balanced physique. While there are various ways to target your back, dumbbell lat exercises offer a…

[gymft1]

Do you want to build and bulk up your leg muscles in the gym? Then you need to include straight bar leg exercises in your training schedule.

The question is, why are straight bar leg exercises one of the most important and best training plans for building leg muscles?

Because these exercises are compound exercises that target leg muscles from all areas. Since leg muscles need a lot of exercises and contribute to many movements, you will need more than one exercise to build and strengthen them from all sides. These straight bar leg exercises will help you build and build your shoulders the way you want. They will also give you more fitness and strength.

In this video, we offer you more straight bar leg exercises. And if you want to diversify your training program, you are in the right place. I will leave you in the description some links to different shoulder exercises and some other exercises for the rest of the body.

Non-literal translation:

If you want to have strong and muscular legs, you need to include straight bar leg exercises in your workout routine. These exercises are compound exercises, which means they work multiple muscle groups at the same time. This is important for building strong and balanced legs.

Straight bar leg exercises are also effective for building muscle mass. They can help you add size and definition to your legs.

In this video, we show you some of the best straight bar leg exercises. We also give you tips on how to perform these exercises safely and effectively.

If you're looking to build strong and muscular legs, straight bar leg exercises are a great place to start.

[abby-howard]

You mentioned deadlifting to prevent wrist and back pain/injury when drawing👀 I was wondering if you could share your workout routine if you haven’t already?

Definitely!! I love talkin about it haha. And I'll preface that this is just what I do, but if you want a professional's advice, I've heard good things about the book Draw Stronger by Kriota Willberg.

Tony and I usually work out 5/6 days a week, three days of lifting and two or three days of cardio, with at least one rest day a week. I always make sure to do a cardio warm up before lifting, between 15-30 minutes of either the stationary bike or rowing machine. That's what I have available, you can also run or do jump rope or whatever gets you goin'! Sometimes when it's a just-cardio day we go for long walks and talk about work. Good stuff gets done on those walks 👍

Our lifting routine is arm day, leg day, shoulder day, and we usually do 5x5 sets of everything-- so five sets of five reps per workout.

I sprinkle in farmer's walks really often, which are the best for wrist strength!! Especially if deadlifts are too intimidating (deadlifts are super good for your grip strength and back, but can be a bit scary because it's usually a high weight.) You just hold a weight in one hand, pretty much the highest weight you can hold while keeping your shoulders level, and walk in figure 8's (for balance) until your arm gives out. Then switch arms. Any time my hand starts to feel iffy, I do more farmer's walks and it helps!

More specifics under the cut:

On arm days we do mostly bench press and bent-over dumbbell rows, sometimes with abs worked in (I like to do windshield wipers or whatever it's called, where I hold the bar like I'm doing a bench press then bring my legs up on either side until my abs give out.)

For leg days, we do barbell squat and deadlifts. It's also fun to do the slam balls as part of leg day >:] Where you pick up a heavy ball and throw it down and scoop it up in a squatlike motion. It's a fun one!

There's ALSO a time-efficient leg workout I do when we're on deadlines where you do three minutes of wall sits in total, and can take as many breaks as you need, but for every break you do ten bodyweight squats. It usually leaves me feeling like jello.

Shoulder days are focused on lat pull-downs for me and pull-ups for Tony (I can only do pull-ups with a counterweight ToT), then shoulder press (where you sit up and lift a weight over your head.) It's good to pair opposite motions like pushing/pulling! I think we also tend to do bicep curls on these days? They're a grab-bag of whatever extra stuff we want to do.

This schedule is not super rigorous, but is enough that I push myself to do something almost every day while usually not being so exhausted that it cuts into my work. It's the kind of thing that I can keep up for the rest of my life, which is what I'm interested in! Maintaining a routine to protect my joints and mobility for as long as I can ✌️

I used to see working out and the gym in general as something I was punishing myself with, and that meant it was a miserable part of my day and working myself up to it was a mentally exhausting task. But Tony has been really helpful in shifting the way I view working out as something more like regular maintenance, and of course it helps that I found something I could work towards getting better at, which is strength training!

So while I recommend that artists work in some arm strength exercises, I do feel it's about finding something that feels like a part of your routine rather than something you dread doing every day.

[artvaris]

I shared my full beginner workouts on bsky since some folks asked about them. This is an example of a beginner program where you train 2 times per week, alternating these 2 full-body routines. Rest between workouts for a few days. Low-impact cardio, such as walking, can help with recovery during your rest days (active recovery). With 2 full-body workouts per week, you're hitting all the major muscle groups at least twice a week, which is often recommended if your goal is hypertrophy (growing muscle) even as a beginner. Always remember to warm up both your upper and lower body before working out to avoid injury. You can do mobility exercises with a resistance band and a stick to warm up your upper body. With lower body, you can warm up with movements such as leg swings, ankle & heel raises, box step-ups etc. This workout has a slightly bigger focus on the upper body since my goal was and is to achieve a more masc-reading physique. It also has a bit higher volume per workout compared to some workouts since back then I tried to squeeze in a lot of upper body exercises into two days. You can lower the amount of sets if you wish to do 2-3 sets for example. Workout 1 ✦ Lat pulldown 4x10 ✦ Shoulder press (dumbbell) 4x8 ✦ Glute kickbacks 3x10 ✦ Single-arm cable rows 3x10 ✦ Leg Extensions 3x10 ✦ Leg curls 3x10 ✦ Pec fly 3x10 ✦ V-ups with a dumbbell (moderated if needed) 2x15 Workout 2 ✦ Leg press 3x10 ✦ Chest press 3x10 ✦ Back extensions 3x8 (use plate weights for extra resistance) ✦ Bicep curls (regular) 4x10 ✦ Bicep curls (hammer) 4x10 ✦ Rear fly 3x10 ✦ Single-leg calf raise 2x15 (each side) ✦ Prone IYT raises 3x8 (you can use small weights if you want/can) To grow muscle, use challenging weights - but make sure your form is still good, don't try to lift too heavy at the expense of technique or risking injury - and aim for progressive overload. The last few reps should feel rather hard, especially when it comes to your last set, and give you that muscle burn sensation. This is a good indicator that you’re training hard enough for hypertrophy (muscle mass growth). Remember to rest enough between sets, about 1-3 minutes depending on the exercise. With this program, I recommend doing progressive overload by increasing your weights as you get stronger. With some movements - such as back extensions, V-ups, calf raises, and prone IYTs - you can add both weight and reps if you wish, so for example, at some point you would do V-ups 2x20 and also increase the weight you're holding in your hands.

[hcnnibal]

Hey Rat Man, I’ve just started going to the gym and my goal is gain some muscle in my arms and back. I know you do archery and go to the gym yourself, so I was wondering if you had any tips, advice or any exercises you particularly like!!

hell yeah!! im always down to yap about work outs!

my fave arm workouts:

biceps:

-good ole reliable barbell curls

-hammer curls

-zottman curls

-seated concentrated curls

-21s

-seated inclined dumbbell curls

shoulders:

-barbell standing overhead presses

-static hold lateral raises

-shoulder around the worlds

-seated rear delt flies

-hanging scapular retraction

triceps:

-dips

-fuck around with the cables sometimes

-pray that i hit them a lil on accident during my chest day

my fave back workouts:

-seated cable rows with a close grip

-machine lat pull downs

-alternating seated machine row

-one arm lat pull downs

-roman chair back extensions

general tips!

-choose a weight that has you kinda questioning your life choices at 3 reps in, but do it for like 6-7

-fast concentric, slow eccentric, no sloppy lifting 🙂‍↔️🙂‍↔️🙂‍↔️ controlled movement is 🔑

-eat a lot! more food more strong :D

-stretch! like obviously warm up before a workout, but ive benefited alot from having a day or two during the week where i do like a full hour stretch routine. tom merrick has some very good videos

-you’re more likely to stick to stuff you like doing so play around, see what feels good, have fun with it

[mattscoquette]

what’s your workout routine!! i’ve been going to the gym but i can’t tell if what im doing is affective

my gym routine ! ♡︎☆🎀 ࣪ ˖

i talk a lot about food, diet, exercise, and weight loss under the cut:)

i go to the gym minimum 5 days a week, this is my split:

𝐦𝐨𝐧: full body

𝐭𝐮𝐞𝐬: arms

𝐰𝐞𝐝𝐬: legs

𝐭𝐡𝐮𝐫𝐬: chest & back

𝐟𝐫𝐢: cardio & abs

𝐬𝐚𝐭 & 𝐬𝐮𝐧: active rest days

these are the exercises i do in order on the designated days! i also walk on the treadmill for thirty minutes at the end of my workout. pls remember to work to your fullest extent, but do not overdo yourself!!!! it's okay if you cannot do all of these the first time u try, do not compare your day 1 to someone's day 100

(most of these exercises are done on the machines - if there is any uncertainty how to perform these exercises pinterest and tik tok are very useful)

𝐟𝐮𝐥𝐥 𝐛𝐨𝐝𝐲

୨୧ lat pull downs 4x12

୨୧ chest press 3x8

୨୧ bicep curls 3x10

୨୧ tricep curls 3x10

୨୧ leg press 3x12

୨୧ leg extension 2x12

୨୧ leg curls 2x12

୨୧ ab side twists 2x12 each

୨୧ ab crunches 3x10

୨୧ treadmill 30 mins

୨୧ stair master 15 mins

𝐛𝐢𝐜𝐞𝐩𝐬 & 𝐜𝐡𝐞𝐬𝐭

୨୧ rope pull down 3 mins

୨୧ bicep cable curls 3x10

୨୧ bicep extensions 3x12

୨୧ hammer curls 4x10

୨୧ bicep curls 3x12

୨୧ chest press 3x12

୨୧ butterfly 3x15

୨୧ hammer smith chest press 3x10

୨୧ dumbell incline dumbbell press 5x10

𝐥𝐞𝐠𝐬

୨୧ leg extensions 2x15

୨୧ leg press 4x12

୨୧ leg curls 2x15

୨୧ leg press weights 3x12

୨୧ calf extension 3x10

୨୧ back extension 3x10

୨୧ hip abduction 3x12

୨୧ glute abduction 3x12

୨୧ glue kick back machine 2x15 each

୨୧ bulgarian split squats 2x10 each

୨୧ hip thrusts 3x12

୨୧ rdls 4x10

୨୧ smith machiene squats 3x10

୨୧ stair master until fail (cover w/ sweatshirt)

𝐭𝐫𝐢𝐜𝐞𝐩 & 𝐛𝐚𝐜𝐤

୨୧ tri pull down 3x10

୨୧ straight arm pull down 3x12

୨୧ lat pull down 4x12

୨୧ triceps extensions 3x12

୨୧ lateral raise machine 2x15

୨୧ overhead triceps curls 3x10

୨୧ forward dumbbell raises 2x12

୨୧ seated cable row 3x15

୨୧ one arm dumbbell row 4x15

𝐚𝐛𝐬

୨୧ ab twist 4x12 each side

୨୧ ab crunch machine 3x10

୨୧ ab push 3x10

୨୧ ab pull down 3x10

୨୧ hammer strength crunches 3x12

୨୧ hanging crunches 3x10

repeat second half of this section twice

୨୧ plank until failure 2 each

୨୧ dumbbell side twists 2x15

୨୧ straight leg rises 3x12

୨୧ flutter kicks 30 sec each x2

୨୧ side toe taps 3x12

୨୧ bicycle kick 3x20

୨୧ stair master 15 mins

୨୧ treadmill 30 mins

some important things to take into consideration!!:

losing weight / seeing results takes time!! do NOT get discouraged and give up if you do not see immediate results, because it will not happen. u also need to be very aware of what you are eating throughout the day - u cannot outwork a bad diet. if you are not changing your food habits at all, you will most likely not see any results.

for me, i used weightwatchers for about four months last year while following this workout plan, and i lost about 15 lbs in that time! it is a $25/month subscription, but it really worked for me. another app i used to track what i eat is mynetdiary. it helps me keep track of how many calories i eat each day, and helps me stay in a deficit. this one is free and i really recommend it.

weight loss and exercise is different for everyone! the time will pass anyway, so why not just start. you do not need to be in the gym for 3 hours everyday and eating 500 calories a day. even something as small as taking a walk everyday and being aware of what you eat is a start.

just remember to be kind to urself always!! that is whats most important in all this. you can be disciplined and still practice self love.

[jellybracelet]

Workout tips to biceps like yours bcoz holy fuck??! (not kidding btw would love any advice<3)

Ty ❤️

Rn I repeat these three workouts in a round. I usually lift 3-4x a week. On the off days I have contortion class or I climb (or sometimes not work out if I'm busy that day).

Chest, shoulders, triceps

Bench press

Dumbbell shoulder press

EZ bar skull crusher

Cable fly

Cable tricep extension (rope)

Core + stretch

Dumbbell lat raise

Back and biceps

One arm dumbbell row

Seated incline dumbbell curl

Cable face pull

Dumbbell reverse fly

Hammer curl/cross body hammer curl superset

Core + stretch

Lower

Back squat

Deadlift

Kettlebell Bulgarian split squat

Kettlebell calf raise

Core + stretch

(lower body takes a lot outta me lol)

I do linear progressive overload for hypertrophy. For the main exercises, I do one warmup set and four working sets, and for the rest I usually do four working sets only. My sets are usually in the 5-12 rep range.

Can you tell I like shoulders best? Lol

Lmk if you have any other Qs!

[gardengnosticator]

Do yhu have advice on how to do a pull up ＼(_ _) embarrassing but I've never ever been able to do onee I can do like 15 push ups max for context erm

there’s no shame in struggling with pull-ups they are genuinely super difficult to get the hang of and practice is hard! especially if you’re not using a real bar or resistance bands for support.

first step to mastering a pull-up is mastering an active hang. that means holding the bar as tightly as possible with the shoulders and shoulder blades actively pulled downwards. think about someone poking you in the middle of the upper back and you’re trying to squeeze their finger with your shoulder blades. doing this allows for the muscles of the back, your lats to actually be brought into the movement. practice doing this say, three times a week, hang from a bar holding your shoulder blades together for as long as possible with the focus being on keeping the tension in your back and not your upper traps or arms.

if you have access to say like a plyo box or an elevated step, you can then start to practice a pull-up up negative. thats where you grab the bar with your chin already over it and focus on using the muscles of your back and shoulders to control your descent. once you can do about ten pull-up negatives you should be able to get close to one full pull-up.

of course i’m writing this without recourse to other back exercises you may be doing, stuff like lat pulldowns, barbell or dumbbell rows or deadlifts or really any sort of pulling exercise will make your back stronger and a stronger back means more ease when learning the pull-up.

for me the key to getting a decent pull-up was just doing shit tonnes of deadlifts and as soon as i could deadlift more than 30 kilos over my own body weight i just assumed i could now do a couple of pull-ups and then just kept trying to do more and more pull-ups over time.

remember it takes time and practice and plenty of weird looking reps and adjustments to get a firm understanding of the pull-up but you can do it!

if kyriakos grizzly can do pull-ups at 180kg of body weight you can learn to do em too.

[freeonlineworkouts]

Full Body dumbbell Workout

Here’s a full-body dumbbell workout that targets all major muscle groups. This routine is perfect for building strength, improving muscle tone, and boosting overall fitness. Perform this workout 2–3 times per week, allowing at least one day of rest between sessions.

Warm-Up (5–10 minutes)

Jumping Jacks: 2 minutes

Arm Circles: 1 minute forward, 1 minute backward

Bodyweight Squats: 1 minute

Dynamic Stretches: Focus on legs, shoulders, and back.

Workout Structure

Perform 3 sets of each exercise.

Rest for 30–60 seconds between sets.

Adjust the weight of the dumbbells to match your fitness level (challenging but manageable).

1. Dumbbell Squats

Target: Quads, glutes, hamstrings, core.

How to:

Hold dumbbells at your sides or at shoulder height.

Lower into a squat, keeping your chest up and knees aligned with your toes.

Push through your heels to return to standing.

Reps: 10–12

2. Dumbbell Bench Press (or Floor Press)

Target: Chest, shoulders, triceps.

How to:

Lie on a bench or the floor with dumbbells in hand.

Press the dumbbells upward until your arms are fully extended.

Lower the dumbbells back to chest level.

Reps: 8–10

3. Dumbbell Bent-Over Rows

Target: Upper back, lats, biceps.

How to:

Bend at the hips with a flat back, holding dumbbells in front of you.

Pull the dumbbells toward your torso, squeezing your shoulder blades together.

Lower the dumbbells back to the starting position.

Reps: 10–12

4. Dumbbell Romanian Deadlifts

Target: Hamstrings, glutes, lower back.

How to:

Stand with dumbbells in front of your thighs.

Hinge at the hips, lowering the dumbbells while keeping your back flat.

Return to standing by squeezing your glutes.

Reps: 8–10

5. Dumbbell Shoulder Press

Target: Shoulders, triceps.

How to:

Hold dumbbells at shoulder height with palms facing forward.

Press the dumbbells overhead until your arms are fully extended.

Lower the dumbbells back to shoulder height.

Reps: 8–10

6. Dumbbell Lunges

Target: Quads, glutes, hamstrings.

How to:

Hold dumbbells at your sides.

Step forward with one leg and lower your hips until both knees are at 90 degrees.

Push through your front heel to return to standing.

Alternate legs with each rep.

Reps: 10–12 (per leg)

7. Dumbbell Bicep Curls

Target: Biceps.

How to:

Hold dumbbells with palms facing forward.

Curl the dumbbells toward your shoulders, keeping your elbows close to your body.

Lower the dumbbells back to the starting position.

Reps: 10–12

8. Dumbbell Tricep Kickbacks

Target: Triceps.

How to:

Bend at the hips with dumbbells in hand and elbows bent at 90 degrees.

Extend your arms backward, squeezing your triceps at the top.

Return to the starting position.

Reps: 10–12

9. Dumbbell Russian Twists

Target: Core, obliques.

How to:

Sit on the floor with knees bent and feet off the ground.

Hold a dumbbell with both hands and twist your torso side to side.

Reps: 20 twists (10 per side)

10. Dumbbell Calf Raises

Target: Calves.

How to:

Hold dumbbells at your sides.

Rise onto your toes, squeezing your calves at the top.

Lower back down slowly.

Reps: 15–20

Cool-Down (5–10 minutes)

Stretching: Focus on major muscle groups (hamstrings, quads, shoulders, back).

Deep Breathing: Relax and lower your heart rate.

Tips for Success

Progressive Overload: Gradually increase the weight or reps over time.

Form First: Prioritize proper form to avoid injury.

Hydration: Drink water before, during, and after your workout.

Rest: Allow at least 48 hours of recovery before repeating the workout.

This full-body dumbbell workout is efficient, effective, and can be done at home or in the gym. Let me know if you’d like a customized version! 💪

[cerosin-bis]

I need to know niktos exercise routine. His pvz wallnut build gives me the feeling that he's really into bulking

In my headcanon it doesn't rlly work as I personally hc Nikto to have issues with eating regularly to begin with. He uh... accidentally bulks and cuts in the way he forgets to eat for a whole day and then eats the equivalent of three meals at once once night falls because a man his size with his muscle mass needs a LOT of protein.

I imagine him to hit the gym regularly mostly because he uh. likes lifting heavy objects. It creates endorphins :) he's a bench press, dumbbell/bodyweight exercises, lat pulldowns and occasionnally deadlifts kind of guy.

[meg2md]

Finished Volume 41 of Berserk, the last of Miura's work before he died, and I am unwell. I can't believe I didn't know about this series before recently!!!! I'm wrecked. It got me through the first three weeks of this night block, but I'm not sure how I'm supposed to survive the last week when I'll just be perseverating on the unfinished story :(

I still have work I need to do (M&M, AROM/FSE demos, surgical skills session paperwork) but I'm just not motivated.... All I want to do is re-read Berserk, go to the gym, and roleplay Guts and Casca fucking shit up in various video games :') at least I have this weekend off, because I've worked essentially three weeks straight and I'm tired

I got my first pull-up back at the end of August but haven't been able to progress past 1-2 with "ok" form and we're mid-way through October. I pulled the trigger on a pull-up bar and am going to try and focus my gym workouts on training specific muscles used for pull-ups but not unassisted pull-ups themselves, since I think too much of my limited gym time is wasted spinning my wheels with possibly questionable form when I could just do them at home when I have a spare second. I feasibly can only make it to the gym twice per week. There's just isn't enough time in residency to get all my extracurricular work done, clean my apartment, and enjoy life/hobbies/friends if I do any more than that. Which is sad. It's like, what's the point of life? Will I look back in 10, 20 years and actually be happy with everything I've accomplished? I don't think the answer is necessarily "yes" right now because I'm lonely and overworked and not sure what the point of anything is (lol I'm doing gr8) but that's another discussion. The only thing I know is that my physique/fitness/athleticism is one of the only things even remotely in my control, even if it still feels mostly out of my control due to residency constraints (poor eating habits, no time)

And yet we struggle on (gatsu <3)

I lost my 24/7 keycard to my gym so I'm going to hit the nursing school "gym" when I get off in the morning, plan for a "pull-up supplement" routine as follows:

Elliptical warm-up x10 min

Should rolls with bar, straight arm for warm-up

Inverted rows (with rings if able, otherwise barbell)

Bench press

Seated cable row

Superset tricep dips/t-arm raise

Superset dumbbell pull-overs/y-arm raise

Straight-arm Pushdown

Wide-grip scapula pull-ups

Dead hang

Ab exercise/hollow body rocks

General things to focus on for pull-ups:

External arm rotation for scapular activation, chest up;

Generate push-up/pull-up/bench press from muscles between shoulder blades; don't pull from hands - imagine arm is upper jaw, side is lower jaw and "biting down" to close versus "pulling up" (drive from your lats)!;

Body curls - bring legs up to bar

Target wide grip because it's my weakness, can focus on lats and small shoulder blade muscles

Practice hard movements, assisted if needed, to develop neuromuscular patterns - don't break form!! Stay within ROM with good form!! High rep/volume these movements

Focus on shoulders AWAY from neck for pull-ups and push-ups; engage back

[artvaris]

Hey not sure if you mentioned it before but do you have like a workout you do? just in general <- nb masc who would like to try working out again lol, ANYWAY YOU LOOK SUPER COOL BYE

Hey! Thank you so much for your kind words! I haven't shared a detailed weekly routine, but I've basically done a full-body workout 2 times per week at the gym since January, especially focusing on strengthening my upper body. I shared some of my favorite upper body exercises a while back on Bsky, so I'll attach the full post here as well, maybe some of it is useful to you! But I'll also attach this list of exercises I also shared on Bsky back then! (With a few additions) The full Bluesky thread is here My favorite upper body & arm exercises Home Bodyweight: ✦ Push-ups (I started with knee push-ups and did those for months) ✦ Tricep dips (you can use a couch etc) ✦ Planks (Forearm, straight arm, shoulder tap, mountain climber) Gym: ✦ Chest press ✦ Single-arm cable rows ✦ Bicep curls (regular and hammer) ✦ Shoulder press (dumbbells) ✦ Lat pulldown ✦ Upright rows ✦ Pec and Rear fly ✦ Prone IYT arm raises I wish you lots of gains on your journey!

[strengthpillar]

What are the best gym exercises for enhancing overall full-body muscle growth?

If your goal is full body muscle growth, compound exercises are by far the best way to increase mass, strength and balance. Compound exercises address multiple muscle groups at once, and are effective in increasing hormonal response in addition to promoting greater muscle growth than isolation-based workouts.

💪 Best Gym Exercises for Full-Body Muscle Gain:

1. Squats – The king of leg exercises. Engages quadriceps, hamstrings, glutes, and core.

2. Deadlifts – Full posterior chain movement. Engages back, glutes, hamstrings, and core.

3. Bench Press – Primary chest movement in addition to shoulders & triceps.

4. Pull-Ups/Lat Pulldown – Establishes back training in addition to biceps.

5. Overhead press – Greatly improves shoulder and triceps development.

6. Barbell Rows/Dumbbell Rows – Establishes thickness of back in addition to biceps.

7. Lunges – Increases leg size and balance.

8. Planks/Leg Raises – Primarily core-focused exercise that improves stability and control.

🔥 Best Part!

Train 3-4 days a week with a day rest in between

Training should be progressive overload- with heavier weights!

Follow a high protein diet (1g protein per pound of bodyweight)

Get 7-8 hours of sleep per night

Remain consistent for a minimum of 8-12 weeks

By combining these gym exercises with good nutrition and rest/mobility, you will find yourself on the path to massive full-body muscle growth.

[mithrilandvilya]

Workout Plan to be a bad@ss in Middle Earth ;)

17th - LOTRweek Free Day - Workout Plan to be a bad@ss in Middle Earth 

Pick either a targeted workout or a whole body workout day. 

To do a targeted workout, do all/most of the workouts in one body group, plus some mobility, and cardio if you have time.  You may want to begin/end with a few of the mobility and do the strength training in the middle. 

To do a whole body workout, pick one or two exercises from each body sub group (arms, shoulders, torso, abs, lower back/glutes, legs, balance/mobility, and cardio if you have time).   

You may also want to sometimes do a day that focuses just on cardio or just on balance/mobility.   

I recommend you aim to do one to two gym days per week (at least one consistently and if you can do two then that is better) and one other day of either gym or active play/sport like going for a walk or bike ride, swimming, pickle ball, or some other activity.  Some house/yard work of reasonable length/intensity would count but just not as fun. 

For all exercises involving weights, pick a weight you can do about 8-12 of with it getting hard at the end. Do 2-3 sets with rest in between.  Next time try the next weight up first and do as many as you can, if any, and then go back to lower weight only if needed.  Each exercise may require a different weight. Bring a little booklet and for each day write down what you do and what weight/count/time so you can know what to try next time. Your goal is to ultimately keep increasing weight over time while maintaining good form.  Do not do any exercise if it exacerbates a problem.  Often you can pick another from the same group that does something similar.    

UPPER BODY 

Shoulders 

Shoulder Press (machine or dumbbells) https://youtu.be/0JfYxMRsUCQ?si=LgYaMiFalXf1nPZ_   

Front raises (dumbbells) https://youtu.be/-t7fuZ0KhDA?si=2TN6UoQ0nKWnz4wL  

Side raises (dumbbells) https://youtu.be/3VcKaXpzqRo?si=IwoRfazYiji8ZXzL  

Arnold press (dumbbells) https://youtu.be/6Z15_WdXmVw?si=a29i4zBNiL_qfhvA  

Reverse fly (dumbbells) https://youtu.be/JoCRRZ3zRtI?si=qz8hRGPUQJzKEAJO  

Arms 

Concentration curls (dumbbells)  https://youtu.be/0AUGkch3tzc?si=RxDT4qknJJHZ02iB  

Hammer curls (dumbbells) https://youtu.be/TwD-YGVP4Bk?si=G_Rg2DNwHMOFfjoA  

Dips (assisted dip machine or body weight on bench) https://youtu.be/YFnVxMk5MEs?si=eWvVMGJt91Ail3zM  

Skull crushers (dumbbells)  https://youtu.be/71BrykW90MY?si=oluBXpvodzcXmydI  

Bar hang (just hang from a bar and hold on as long as you can)  https://youtu.be/4RqNGRVaTUQ?si=3g6-wtXy-l4m2NVU  

Reverse curls https://youtu.be/rV2asdIdXF0?si=fOIBeS30LjBn8JRf  

Torso 

Lat pull downs (machine) https://youtu.be/kwJeh3QyhVE?si=36gMaEjou1yhvmMD  

Push ups (wall, knee, or regular) https://youtu.be/jWxvty2KROs?si=oeQFma-fizXxPREE  

Bench press (dumbbells) https://youtu.be/VmB1G1K7v94?si=LC4XUDKP1WoM6eRZ  

Rows (machine or dumbbells) https://youtu.be/pYcpY20QaE8?si=hudoHYw_6rJXUYmP  

Abs 

Dead bugs https://youtu.be/zechBkcIMf0?si=Wq-jZHIhaenhGQ5F  

Leg lifts https://youtu.be/Zr-PtqcpeWM?si=VmYgjfTsFTIVmDpv  

Lateral leg lifts https://youtu.be/fNAu_PZfgsk?si=H8oAQsjlcva2VyYl  

Plank https://youtu.be/yeKv5oX_6GY?si=O5CK41Jr4lq6rlaq  

V-hold https://youtu.be/1wBgF_AJeWE?si=zh3xh0L5LkDs7rIP  

Penguins https://youtu.be/gVCK6QhqAmI?si=I4ys0tZQ_r9UA66G  

Side planks https://youtu.be/9dNL_mtObGQ?si=rIZVw-Q5J6Wh6z29  

Rollup/downs https://youtu.be/ZXMiR4CQOp8?si=Vpnc188DgiwN9GuO  

Lower back/glutes 

Glute bridges https://youtu.be/Q_Bpj91Yiis?si=oizgvoQHH06uo7l-  

Marching bridges https://youtu.be/4LQUPybxCnI?si=WvDd347cqmDKwAD0  

Superman https://youtu.be/J9zXkxUAfUA?si=T4Zl3-TCMXUOqBrr  

Swimmers https://youtu.be/bY6ZyiO_7ek?si=QgJYd7UgbaqNh1MK  

Bird dogs/pointers https://youtu.be/QABW99qPiNM?si=JwhBBPSg40fd_jIZ  

Stair climber machine https://youtu.be/sudbdjw6-Vc?si=1Ka_e-SvAg5-MrfH  

Not Mountain Climbers https://youtu.be/RHpTMT9a8f8?si=knRxbm2ViY8MQmqg  

Legs 

Leg press machine https://youtu.be/IZxyjW7MPJQ?si=k1-cX8579As7NiY9  

Calf raises (standing or with machine) https://youtu.be/eMTy3qylqnE?si=oh5PunqjycS6jc8A  

Quad extension machine https://youtu.be/ljO4jkwv8wQ?si=EtzUFqrAY0P4xQAq  

Hamstring extension machine https://youtu.be/ELOCsoDSmrg?si=BiLP7MuCC98aj-5v  

Ab/adductor machine (both ways) https://youtu.be/G_8LItOiZ0Q?si=IWc3LbYtoEsXzFzw  

Bodyweight squat or sit-stands https://youtu.be/KvNekaClQV8?si=-DNTrDFIFM-4qRjb  

Bodyweight split squat or lunge https://youtu.be/Z180zu0Hk9k?si=ODYo7xpI9Njv01QN  

Dumbbell deadlifts https://youtu.be/gLogcYIvgRA?si=F4W37rwIpByEc1QA   

Balance/Mobility 

Stork Stances https://youtu.be/WdcdFmclbNw?si=BAFC0mQwnLGHtF61  

Hip Circles (from all fours) https://youtu.be/iLopAskDMqk?si=MmYdReilSAYMKcvh  

Side lying Arm Circles https://youtu.be/c1u8sr0fhnU?si=SdbX_hVF0iXK5WZc  

Single leg balance/tree pose https://youtu.be/F3hYUO3IF28?si=5m6SDqcMuOUIu9Hr  

From side laying, back twist https://youtu.be/-7XWweC0ivs?si=XS4_b8odiBgOmId-  

From back laying, flop knees side to side slowly https://youtu.be/mNdJti7ZwKI?si=eb_rUdtTdbR5w6ty 

Clamshells https://youtu.be/tQ6pqITQx_Q?si=-AFQvwfskBO1ZIgB  

Runners stretches https://youtu.be/EXCIBkqxcYE?si=bvhx-9jorw-vQ4i3  

Butterflies https://youtu.be/4J7kbCmPScQ?si=oWsDndpvB1WSgpso  

High knees https://youtu.be/XJ7p38tCUFI?si=kNx3ZZ3WfR9CV_tu  

Inch worms https://youtu.be/SZPEOmobz5E?si=9n4Ap3EPYvSvJbkB  

Single leg  rear dead lift (bodyweight) https://youtu.be/7PGghDSVvwQ?si=d-vQXuF85fZs0Fsn  

Frog stance (deep wide squat pose) https://youtu.be/0wzrgyAurT8?si=pcK8kgQ4qvvirbS2  

Cat/cows https://youtu.be/vuyUwtHl694?si=Uhl6p8qiqxL1ysx4  

Figure 4 stretch https://youtu.be/Xb5gHdYtHnk?si=YC6xDsVgQxOCUJZR  

Cardio – work on gradually increasing intensity and time.  Each day pick one or the other and try to increase it by one increment or 1-5 minutes/repeats 

Any cardio machine (rower, bike, treadmill, elliptical, stairmaster, etc.) 

Push/pull sled 

Laps on indoor track or walking/cycling outside 

Any court sport participation (basketball, volleyball, pickleball, etc.) 

Any exercise class on the schedule at the gym (many also work on strength) 

Swimming  

[theamazingmuse]

How to have a big booty

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My mom said my glutes have grown so I am officially qualified to give you advice

Oh and I am not born with it. It was regular. Now it's exactly like I want. The shape I want.

Let's get into it !

(pics included so you can see)

Have a plan ꩜ about how many days and which exercises you have to do. Two days are better but each person is different. Give your butt at least one day for it to recover. Two days is better but again it's how you feel. I want you to really study yourself because you'll know exactly what is good for you. In everything

I have two days for my glutes. My first day is my usual routine (glute focused), the second day is more about isolation exercises. With a little bit of leg day inside.

I forgot to tell you but I only train my glutes not my entire leg, even though they're gonna be impacted. The thing is that I don't want to grow my quad. Just my butt so yeah.

-> When I was a rookie (I love this word) I didn't know anything, so unconsciously I grew my quad a little bit. It's when I saw the change that I STOPPED to look for glute focused exercices.

Know your shape ꩜ yeah again you have to know your shape. There are heart, square, round or V. Don't hesitate to look your own shape. The content creator on TikTok Em lora is great. She's gonna explain all the shapes to help you finds yours.

For example, I have a square shape. If you have a rectangle body, it's probably the case too.

Now

This is our glutes. The maximus is the main portion of our glutes so we have to train it no matter what. But for a square shape, you're going to focus more on the minimus, if you don't want to accentuate your hip. Again, it's depends if you have them prominent or not or if you want to.

The other shapes main focus on the maximus or the medius for a heart who wants some hips.

I was doing medius exercises before and honestly I was feeling nothing lol. It didn't change that much. It's when I started to target my minimus that I saw a change.

Now which exercices ? How many reps ?

These are the one I approved. With some of my tips to really feel your glute

Also four exercises are enough. I highly recommend you to start with hip thrust because this exercise requires a lot of effort. Then do like you want. Isolation exercises are better at the end though. Also stretch yourself before

Hip thrust ꩜ A classic. If you have the chance to have the machine it's great ! Otherwise on the smith machine it's good.

Foots are 90° toes pointing out

I do 4 x 5-5-5 (5 full hip thrusts, 5 kas glute bridge, 5 secs hold)

Kas gludge bridge = it's not a full hip thrust, you don't go fully down just a little bit

1 minute 30 between those sets

go heavyyyy but focus on the movement

RDL/good mornings -꩜ I was very into RDL before but now I am into good morning. If you struggle with the form imagine yourself closing a door with your butt

toes straight

4 x 12 is great but honestly I count when when it starts to burn lol

take regular weights at the beginning, even dumbbell are great

good morning are the same form but it's just the bar that his on your lats

bend yourself to target the glutes

look at them

cable step up ꩜ My favorite exercise ! Targeting everything. A variation of the mean Bulgarian squat

take a bench or a box

not too close to the machine. The mouvement shouldn't be short

bend yourself, it's the leg on the bench that is working. If you don't bend it will target your quad

the other foot doesn't touch the floor. NO.

Isolation exercises like this are good if you start with one leg only THEN the other leg. You start the set with the right leg for example, you finish the set THEN you start with the left one. One by one. You'll have more tension and that's what we are looking for

4x12 like I said as many rep as possible (amrap)

Hyperextension ꩜ really good for the upper glute. That's what give that pump with a good back

pointed toes

take a plate to hold while doing this

the machine has to fit perfectly so that you can curl yourself. If it's to high you're going to be straight and it will target your lower back more than the glutes

Abductor ꩜ really good exercise only if you bend yourself again. You're not fully seated. It's gonna target your glutes more. A little bit your hips but be bend if you don't want to.

be bend

3x fully + some pulses (like you want)

Kickback ꩜ This exercise is great only if you target the maximus and the medius (imo). I stopped to do this one since I didn't want to grow my hips. But obviously you can do them

put a plate in the non-working leg, so that you don't touch the floor with the other leg when you're extending it

The cable has to be in front of the knee or lower.

go slow on that movement

like I said, first you right leg for example and after the left after the set

3x amrap

an isolation exercice (not like step up) so it's good if it's at the end

I don't do squat because it target quad but I can recommend sumo squats. Your legs are more spread than a classic squat, so it targets your butt

Alimentation

I don't know, I don't follow the advice on TikTok. Everything I ate go straight to my butt lol. I tend to eat more because I love to eat, but if you don't eat that much choose the right food so that you don't gain a lot of weight. It depend honestly of your metabolism. I don't gain weight in my belly, it only goes in my butt like I said. I think this became an affirmation. But you have to eat yeah.

-> you can have a big butt but if you don't wear the proper clothes, it would not appear as big. For a jean you have to choose regular pockets (not too big, not too small) . It creates an illusion. There is also a line that makes a "V", giving a good illusion. Look for these type of jeans.

It takes time ladies. I didn't see the results. It's my mom who told me that my butt was bigger than before lol. With these advice you'll have a nice butt fr.

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The End. I had the sudden urge to make this post. Maybe someone wanted a nice butt. Now that I have my ideal shape, I don't really mind anymore. But at the same time, it's boring to only do cardio and core workout. And you can find alternatives of these exercises but honestly, build your glutes in the gym if you can. It's easier and quicker.

It's been a while since I didn't post. I missed you. I hope you're good. Hope you graduated. If not, it's not a failure even though you think it does. The next year you're going to understand why. Keep your head up !

I love you whenever you are

theamazingmuse 🍑