#Dumbbell exercises guide

[healthtrekadventure]

EnduraFlex Fitness Weights

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Key Features:

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Protective Coating: Prevents damage to floors and equipment.

👉 Shop EnduraFlex Fitness Weights here!

[margecouture]

guide to becoming unrecognizable in 3 months ✉️

𐙚 do you desire to have clear and healthy skin? what about having the perfect morning and evening routine? we all want THE glow up. doing 75 hard challenges, cutting out toxic people, deleting our social medias, finding new workout routines.. the type of glow up where even you don't recognize you. so, here's a helpful guide with tips and tricks to becoming unrecognizable in the next 3 months :

༘⋆ healthy skin starts from within -

i. eat what's good for your gut, not what tastes good to your mouth. prioritize gut health by cutting out constant grease and sugar, drink lemon water and herbal teas. include skin loving nutrients in your meals: blueberries, almonds, spinach, cucumbers. 🍋

ii. try out a healthy skin juice recipe. the ultimate juicing recipe for glowy skin includes oranges, pineapple, ginger, and carrots. green juices are amazing as well! aim to have a juice every day or every other morning. 🍊

iii. let go of stress. stress and holding in any suffocating emotions can cause the stress to show in your skin. dark eyes, breakouts, wrinkles. i recommend keeping a cozy small journal to keep around you at all times to write out any heavy emotions. not attaching and letting it go = no stress = good skin. 🍒

༘⋆ invest in yourself and personal growth -

i. pick up a new book to read. SELF HELP BOOKS ARE A MUST! reading books give you a new perspective and are always better than doom scrolling. some of the best self help books i've read that changed my life are good vibes good life by vex king, the power of positive self-talk by kim fredrickson, and your faith is your fortune by neville goddard. 📖

ii. have a soft hobby. becoming unrecognizable means changing up what you do and what you engage in. what you absorb becomes you. having a soft hobby such as painting or knitting can make you more creative. reading next to candle light or writing while having a cup of tea daily can help soften your heart and calm your emotions. pick up a new hobby to become a new you. 💌

iii. love yourself more. i am a firm believer that self-love is the key to unlocking your best self. by loving yourself, you refuse to let yourself settle for anything less from others and yourself! loving yourself more means getting rid of old patterns, doing what's best for you, setting goals and achieving them. making yourself proud. say affirmations, have slow showers, buy yourself flowers. remember that you are human and this is also your first time at life. do what makes your spirit happy!

༘⋆ "becoming the best me" routines -

i. having a morning routine is important. the perfect morning routine sets the foundation for each day. a calm morning routine can include: no screen time, pray & meditate, make the bed, skincare & brush teeth, drink water & eat breakfast, journal, and take vitamins. how you start your day sets the tone for how your day will go. 💐

ii. create a skincare routine. to become unrecognizable, include skincare practices like icing your face, practice gua sha, have hyaluronic acid and niacinamide in your products, and dry brush your skin before showering. facial products from youth to people and tatcha are the best. glowy yet healthy skin is a must and will help you feel good too. make sure to stay moisturized! 🫧

iii. before bed i will. simple night habits allow for a peaceful rest. having a before bed routine creates a smooth mind and a cozy atmosphere. create a "before bed i will" list and include habits like putting your phone away, laying out clothes for the next day, pampering yourself, and reading 1 chapter of a good book. 🌖

iv. work towards your dream body. one of the best ways to become unrecognizable is exercising! getting and being active feels amazing. do morning yoga poses, have an afternoon wall pilates session, make time for at least 45min- 1 hour at the gym, or even do at home workouts with dumbbells. 🎀

𐙚 becoming unrecognizable won't happen overnight but as long as you're consistent and persist, you'll see results sooner than later. best of luck to becoming the best you!

[thirteenheavens]

Hi, how are u? Can i request a gyu smut in a private gym? Like y/n telling him "I can work u up too" 🤭 only if you're comfortable ofc. Thx.

You’re doing great|| Mingyu x Reader

Notes: guys I’m not the biggest gym person so don’t attack me I work out in my room LMAO

You walk into the private gym that Mingyu owns, your eyes widening at the state-of-the-art equipment. He's already there, dressed in a sleeveless shirt and shorts, his muscles glistening with sweat.

"Hey, you made it," he says, flashing you a charming smile. "I'm glad you could join me." You smile back, feeling a bit self-conscious in your workout clothes. "Thanks for inviting me," you reply, trying to sound confident.

Mingyu notices your hesitation and walks over to you. "Don't worry, I'll show you everything," he says, placing a reassuring hand on your shoulder. "Let's start with some cardio." You nod and follow him to the treadmill, watching as he sets it up for you. He starts jogging on the one next to yours, his pace steady and strong.

You hop on your own treadmill and begin to run, trying to match his speed. After a few minutes, you can feel your heart rate picking up and your muscles starting to warm up. Mingyu glances over at you and smirks. "Not bad," he says, increasing his speed slightly. "But I bet I can outlast you."

As the minutes tick by, you and Mingyu continue to run, your competitive spirits rising. You glance over at him and see that he's still keeping up his pace, but you can tell he's starting to sweat a little more. You increase your speed again, determined to beat him. "You're not going to win this one," you say, a hint of playfulness in your voice.

Mingyu laughs and matches your pace, his eyes locked on yours. "Oh really? I like a challenge," he says, his competitive side coming out. You run until your legs feel like jelly, but you refuse to give up. Finally, you slow down and hit the stop button on your treadmill, gasping for breath.

Mingyu follows suit, a satisfied grin on his face. "I guess I won this round," he says, wiping the sweat from his forehead. Mingyu leads you to the weightlifting area, where a variety of weights are set up. "Let's start with some bench presses," he says, grabbing a barbell and setting it up on the bench.

He shows you how to position yourself and demonstrates the proper technique. "Remember to keep your back straight and push upwards," he instructs, his eyes focused on your form. You lie down on the bench and grip the bar, feeling a bit nervous. Mingyu stands behind your head, ready to spot you if necessary.

"You got this," he encourages, his voice low and reassuring. "Just focus on your breathing and keep pushing." You take a deep breath and lift the bar off the rack, slowly lowering it to your chest and pushing it back up. With each rep, you feel a little more confident, your muscles burning with effort. As you finish your set, Mingyu takes the bar from you and sets it back on the rack. "Nice work," he says, his eyes scanning your body appreciatively. "You're stronger than you think."

You sit up and wipe the sweat from your forehead, feeling a rush of endorphins. "Thanks," you say, feeling proud of yourself. Mingyu grins and moves to the next piece of equipment. "Now for some bicep curls," he says, picking up a pair of dumbbells.

He shows you how to grip the dumbbells and demonstrates the proper form again. "Make sure to keep your elbows close to your sides," he says, standing behind you once more. You begin the curls, feeling the burn in your biceps as you lift the weights. Mingyu's hands are on your arms, guiding you through the movements.

"You're doing great," he murmurs, his breath hot against your ear. Mingyu moves to the other side of the gym, giving you some space to rest. You watch as he lifts weights and does various exercises, his muscles flexing and rippling with each movement. He catches you staring and smirks, knowing the effect he's having on you. "Like what you see?" he asks, teasingly.

You blush and look away, feeling a little embarrassed at being caught. But you can't deny that watching him work out is turning you on. Mingyu finishes his set and walks back over to you, a knowing glint in his eye. "Ready for some more?" he asks, his voice low and husky.

"I think I'm ready for something else," you say, your voice taking on a sultry tone. Mingyu raises an eyebrow, intrigued by your response. "Oh really? And what would that be?" he asks, stepping closer to you. You reach out and trace a finger down his sweaty chest, your touch light and teasing. "I think I could work you up too," you whisper, looking up at him with desire in your eyes.

Mingyu's eyes darken with lust as he takes in your words and actions. "Is that so?" he says, his voice low and rough. He grabs your wrist and pulls you closer, his body pressed against yours. "You think you can handle me?" he asks, his lips hovering just above yours.

You nod, feeling a surge of confidence. "I know I can," you say, your hands roaming over his muscular back. Mingyu growls and crashes his lips against yours, kissing you hungrily. His hands slide down to your hips, pulling you flush against him as he deepens the kiss.

You can feel his hardness pressing against you, and it sends a jolt of desire through your body. "Let's take this to the shower," he murmurs against your lips. As Mingyu leads you through the gym, you're surprised by the size of the building. It's much larger than you expected, with several rooms and even a shower area.

"I like to be prepared for anything," he says, noticing your expression. "This place has everything I need." He opens the door to the shower room and guides you inside. It's spacious and luxurious, with multiple shower heads and a large mirror.

"Strip," he commands, his eyes locked on yours. You feel a thrill of excitement as you comply with his command, slowly removing your workout clothes. Mingyu watches you intently, his gaze roaming over your body as it's revealed.

"You're even more beautiful than I imagined," he says, his voice thick with desire. He steps closer to you, his hands sliding up your sides as he begins to kiss your neck. "I'm going to make you feel so good," he murmurs, his fingers trailing down to tease your nipples. You moan softly, your head tilting back as he continues to explore your body. "Mingyu," you whisper, feeling yourself getting wetter by the second.

He smirks against your skin and guides you under the shower head, letting the warm water cascade over both of you. "Let's get you nice and clean first," he says, reaching for the soap. Mingyu's lips and hands are all over you, his kisses trailing down your neck and across your collarbone. His hands are everywhere, caressing your breasts, your stomach, and finally coming to rest on your hips.

"You're trembling," he says, his voice low and rough. "Are you nervous?" You shake your head, unable to speak as he nips at your earlobe. "No," you manage to say, your breath hitching as his fingers brush against your inner thigh.

Mingyu chuckles and turns you around, pressing you against the shower wall. "Good," he says, his body caging you in as he begins to soap up your back. "I want you to be excited." You feel the coolness of the soap on your skin as Mingyu's hands move over your back, his touch firm and deliberate. He kneads the muscles in your shoulders and neck, working out any tension you might have.

"Relax," he murmurs, his lips brushing against your ear. "Let me take care of you." His hands slide lower, massaging your lower back and then moving to your ass. He gives it a gentle squeeze, causing you to gasp.

"So perfect," he says, his voice thick with desire. "I can't wait to be inside you." You turn around to face Mingyu, your hand reaching out to wrap around his thick cock. He groans as you begin to stroke him, his eyes closing in pleasure.

"Fuck, that feels good," he says, his hips bucking slightly into your touch. You smile, feeling empowered by the way you're affecting him. You drop to your knees, your eyes locked on his as you lean in to take him into your mouth.

Mingyu's hands tangle in your hair as you swirl your tongue around the head of his cock, savoring the taste of him. "Y-Y/N," he moans, his grip on your hair tightening. You take him deeper into your mouth, bobbing your head up and down as you work him over. Mingyu's moans grow louder, his hips thrusting slightly as he tries to hold back.

"Stop, stop," he gasps, pulling you off him. "I don't want to cum yet." He helps you up and pins you against the wall again, his body pressed against yours. "I need to be inside you," he says, his voice hoarse with need. Mingyu turns you around once more, bending you over slightly as he positions himself behind you. You feel the head of his cock pressing against your entrance, and you push back against him.

"Eager, aren't we?" he teases, his hands gripping your hips. He slides into you slowly, inch by inch, until he's fully seated inside you. You gasp at the sensation of being filled so completely, your hands splayed against the shower wall for support.

Mingyu begins to move, his thrusts slow and deep at first, but quickly building in intensity. The sound of water splashing around you mixes with the sounds of your moans and his grunts as he pounds into you. Mingyu's pace is relentless as he drives into you, his fingers digging into your hips as he holds you in place. The water from the shower is running down your bodies, making everything slick and slippery.

"You feel so good," he growls, his chest pressed against your back. "So tight and wet for me." You arch your back, trying to take him even deeper, and he responds by reaching around to rub your clit in time with his thrusts. The sensation is overwhelming, and you feel yourself hurtling towards your orgasm.

"Mingyu, I'm going to-" you cry out, your words cut off by a moan as you come hard around his cock. Mingyu groans as he feels you clench around him, his own orgasm following close behind. He thrusts deep one last time, his cock pulsing as he spills inside you.

"Y-Y/N," he gasps, holding you tightly as he rides out his climax. You both stay like that for a moment, panting and shaking with the aftershocks of your orgasms. Mingyu finally pulls out and turns you around to face him, a satisfied smile on his face.

"That was incredible," he says, brushing a strand of wet hair from your face. "You're incredible."

"That was amazing," you say, your voice a little shaky. "I didn't know it could feel like that." Mingyu grins and kisses you softly, his hands stroking your back. "I'm glad I could show you," he says, his eyes sparkling with mischief. “This can be our new work out together.”

[sincerelyhunnybee]

Seijoh 4 Bedroom Headcanons

a/n: no, not like that u little pervs. like what their actual bedrooms would look like around post time-skip. visuals included btw. enjoy <3

disclaimer: all photos were found on pinterest and none belong to me

oikawa

right after moving to argentina, he got a cute little one-bedroom apartment on a higher floor with a balcony.

he couldn't bring a lot from japan, so his place was bare bones, made him a little sad and lonely the first couple of months. the only decor he had were pictures/polaroids he put up using tape he bought from the corner store

once the athlete paychecks start coming in, he can buy more stuff to make his space feel more like a home like artwork and better lighting

speaking of lighting, he’d layer tf out of it. so not just a statement ceiling light but also clean, modern standing lamps and table lamps too. all have warm toned bulbs.

one of the most prominent things that can be seen around his place are plants! he became a plant daddy so quickly and was super pumped to see them grow. each morning is like a ritual with watering/misting them or moving them around so they can get sun. him taking care of plants gives him another purpose aside form volleyball. reminds him of when he was captain and taking care of his team.

sticks to a color palette of warm and bright tones of beiges, creams, whites, with some grey here and there to compliment the green plants.

you’ll spot a yoga mat and foam roller tucked in the corner

bedsheets are always crisp and 5-star hotel quality. and they smell amazing like lavender/citrusy

this diva sleeps with 10000 pillows bc he needs to feel like he's getting a hug every time he goes to sleep ;(

guys pls he's so touch starved and lonely at this point in his life he just wants someone to hold and sleep next too (maybe that can be u ;) )

iwaizumi

his room started off pretty bare since he had to experience how expensive going to school was in the U.S. plus he lived in a small dorm with little room for decor, made sure his place was close to a large gymnasium in tokyo

he’s the type to keep his space very clean and minimalistic sticking to dark, neutral colors as his palette. it serves to give off a calming and grounding effect that matches his personality imo

for sure has a neat, modest bookshelf filled with sports science books, anatomy guides and a few novels. resting on one shelf is a postcard from argentina that oikawa sent him.

he does not believe in the Big Light™️, only ambient and natural light allowed in his bedroom.

more about his decor, like oikawa he has pictures of his college days, old teammates and family. some plants like ivy and succulents also have their residence about his room. and lastly, a large, singular poster of godzilla that hangs proudly on his wall.

simple bedding, four pillows, matching dark sheets. smells of sandalwood/eucalyptus, he’s got a firm mattress tho :o[ bc it’s better for the back

due to his profession he’s very busy but always makes time to exercise so there are dumbbells and resistance bands safely stored beneath his bed

iwa’s space reflects his disciplined lifestyle but also reveals someone who is sentimental towards his friendships and memories. his bedroom is a place where he can unwind after a long day while staying connected to his passions :’)

matsukawa

his room just looks cozy and effortlessly cool to match his laid-back personality. like he just threw shit together and it worked out perfectly

dark color palette of deep greens, blacks and browns. his decor brings in some complimenting color like red, purple, and yellow

unlike iwaizumi and oikawa, his room is messier but not terrible. his bed is usually unmade and maybe a sweatshirt will be draped over a chair, water cup/bottle collection on his desk. it’s for sure a very lived-in space

the ambiance is lovely, like a perfectly curated nest, the softest, worn sheets and pillows that smell like bergamot and cinnamon paired with soft fairy lights or LED light strips and low music playing in the background, sleeps comes naturally here

blackout curtains are a must, they almost always cover the window in his room so you can really never tell what time it is but that’s fine because he works weird hours at the funeral home and he likes to sleep <3

he’s a gamer™️ imo, so he’s got a nice setup on the desk next to his bed, probably does streaming on the side or always talking to his friends on discord. i just know he’s diamond in valorant and a viper-omen main teehee

honestly his room is entertainment central, fuck a living room. he’s got a decent record player speaker to play his loud ass music, tv to fall asleep to movies/shows, and even a rubix cube he’s solved multiple times with a hidden snack drawer to top it off, you’ll never be bored here

decor consists of some manga volumes, figures/collectables, trinkets (he’s a trinket guy), a lego set and maybe one (fake) plant, and a tapestry blanket hanging on his wall

hanamaki

imo he’s totally a trust fund baby so not just his room but apartment as a whole is just very well styled

he has a fun and eclectic way of decorating with a beautiful harmony of bright whites and greys paired with accents of pastel blues and some pinks

his fashion is peak so he has some pieces on display on a rack with pairs of shoes that he spent a little too much money on smh

has a trendy low platform bed with a very soft duvet, lots of pillows and a gag gift stuffy from mattsun and the sheets hold the sweet, fruity smell of his room spray representing his never ending sweet tooth

the lighting is also heavily ambient and natural but he has a ceiling light that can have the brightness adjusted, light color and tone changed to fit his mood

his “work” space is really just for him to be on discord with mattsun and other online friends on one screen and updating his fashion blog on another. cute junk decorates his desk like a half-drawn doodle, a thrifted lava lamp, and a rubber duck oikawa got him at the ¥100 store in high school

like mattsun, his room is a little messy but more so in an organized chaos way, like he has a piles of PR boxes he has to go through and review in the corner next to his beanbag chair, laundry he has to put away and a stack of magazines in an upcycled crate

makki is the unemployed friend on a tuesday doing some random side quest, one of which is he’s always adding/removing decor from his space to always keep it fresh but there are staple pieces that must remain and they are usually ones with sentimental value (always related to his friends)

much love to @heiayen and @qichun for contributing and letting me yap abt in discord <3

[wowbright]

Anderson’s Guide to the Birds of North America, Chapter 1: Lover Boy

Summary: Fourteen scenes from the lives of Blaine Anderson, grad student and avid birder, and Kurt Hummel, clothing designer and Vogue writer, from before their first meeting in the spring of 2020 through falling in love.

Note: Back during the COVID lockdowns I wrote a couple hundred words of Klaine lockdown meet-cute. I thought I would write more, but I guess I didn't feel like writing about the COVID lockdown during the COVID lockdown, so I never did and I never posted the tiny bit I had written. Thanks to Klaine Valentine’s Challenge 2025, I’m finally doing the thing! I'm trying to keep each chapter to around 500 words. Thanks @spaceorphan!

AO3

~~~

Chapter 1: Lover Boy

Blaine was going to go insane.

He knew he should be grateful. He had it better than a lot of other people. He didn't have to worry about where his next paycheck was coming from, because he didn't get a paycheck, because he was an idiot who had, for some reason, decided his fascination with birds was enough to carry him through another five years of school at minimum after completing college. More to the point, he received monthly distributions from a trust fund his grandparents had set up for him in their wills, and though it didn't make him filthy rich, it gave him enough to live on without having to worry about finances.

But he never would have moved in with Cooper if he’d known they'd be locked up together for weeks (or would it be months?) on end. He loved his brother, but his brother was a lot. At least they had separate bedrooms, plus Cooper had the recording studio and was staying fairly busy with audiobook work. Unfortunately, Cooper did not keep all of his acting and voice exercises to the studio. Nor did he keep his opinions to himself, no matter how many times Blaine said, “I'm not changing what I'm making for dinner,” and “This is what I choose to wear and your opinion has no bearing on the matter,” and “I'm sorry you can't go to the gym, but no, you do not have my permission to use me as a dumbbell for bench presses.”

Blaine was spending increasing amounts of time shut in his bedroom with ear plugs and noise canceling headphones on, working on compiling and coding his field research notes and, when that became too tiresome, checking recently submitted species sightings on ebird.org for potential errors.

Today, he was listening to his Upbeat Sexy With a Twist of Romance playlist—the one he used to listen to while getting dressed for a night out on the town. Oh, what a different time that had been. Now instead of gelling his hair while crooning along to Freddie Mercury singing Ooh, love, ooh, loverboy, whatcha doin’ tonight?  while hoping to get laid or better yet find love, he was bobbing along to the song while entering numbers into a spreadsheet.

But that could be good, too. The rhythm of the music combined with the spreadsheet sent him into a near hypnotic trance that made him forget time and boredom and COVID. It was as close as Blaine got to heaven these days.

A sudden weight on his shoulder jarred him out of his trance.

His brother period of course. Just when Blaine’s mind had found some semblance of peace, Cooper had to disturb it.

He removed his headphones and one ear plug. “What is it, Coop?”

“New lockdown project: I’m going to turbocharge my manscaping routine. I need waxing tips.”

“You interrupted my work for that?”

Cooper waved at the computer screen dismissively. “You should be thanking me. That must be incredibly boring. What do all those numbers even mean?”

Blaine looked at his brother. He looked at the numbers. He looked at his brother again. “I mean this with all due respect, but I seriously want to kill you right now.” He closed his eyes. He took a breath. “I'm going for a walk.”

Blaine had already been for a walk that morning. It was the migratory season, so of course he had. He’d gone out with his binoculars as soon as the sun started twinkling over the horizon. He’d ticked off twenty-seven species, including his first American redstart of the season along with plenty of palm and yellow-rumped warblers, but apparently two hours of birding in the morning wasn't enough to keep him sane.

He jumped from his chair, pulled on a jacket, and grabbed his binoculars. “I'm going to walk until I no longer feel murderous. Love you!” The door slammed behind him.

[daphnedauphinoise]

Weightlifting and Correct Forms

Pre-workout dynamic strecthing

Warm-up and mobility routine

Beginner's guide to weightlifting

Proper forms and common mistakes

Weightlifting for beginners women [fixed weights]

Learn how to deadlift

Lifting for beginners [bar squats]

Using proper technique for lifting weights

20 common lifting mistakes to avoid

Most common exercises done wrong [home edition]

Proper form for RDL

Proper form for Bulgarian split squat

Proper form for dumbbell lateral raise

Proper form for dumbbell row

Pure Gym's full exercise demonstration playlist

[changbinqueencard]

gym bud>>changbin

The gym smelled like sweat and determination, the air filled with the rhythmic clanking of weights and the steady hum of treadmills. Y/N adjusted their grip on the dumbbell, focus narrowing on the mirror in front of them. They weren’t new to working out, but today felt off—every movement a little heavier, every rep a little harder.

“Need a spot?”

Y/N turned at the voice, blinking up at the guy standing beside them. Short, muscular, and oozing confidence, Changbin gave them a friendly smile, a towel slung around his neck.

“I got it,” Y/N said, pushing through another rep. Their arms trembled slightly, but they refused to back down.

Changbin folded his arms, watching with mild amusement. “You sure? That last one looked like a struggle.”

Y/N shot him a look but couldn’t deny the burn in their muscles. With a sigh, they set the weight down, rolling out their shoulders. “Okay, maybe a little.”

Changbin chuckled. “What are you working on today?”

“Mostly arms. Trying to build strength.”

“Good choice.” He nodded approvingly. “Mind if I join you?”

Y/N hesitated, but there was something easy about Changbin’s presence. Plus, who were they to turn down a workout partner who clearly knew what he was doing? “Sure.”

For the next hour, Changbin guided Y/N through a series of exercises, correcting their form and throwing in casual conversation between sets. He was intense when he lifted, but his energy was contagious. Every now and then, he’d throw in an encouraging comment—“Nice! See, you got this!”—or a teasing remark—“I swear you’re making that face just for dramatic effect.”

Y/N rolled their eyes at the last one, wiping sweat from their brow. “Says the guy who grunts like he’s lifting a car.”

Changbin gasped in mock offense. “That’s called passion.”

“Sure, we’ll go with that.”

Midway through another set, Changbin suddenly burst into laughter, nearly dropping his dumbbell. Y/N raised a brow. “What?”

“You—” He pointed at them, still laughing. “You were mumbling ‘please don’t let me die’ under your breath.”

Y/N groaned. “I thought that was internal.”

“Nope. Loud and clear.”

As they moved to the stretching area, Y/N flopped onto the mat with a dramatic groan. “I’m dead.”

Changbin dropped down beside them, smirking. “Nah, you survived. Barely.”

Y/N nudged his shoulder. “Thanks, by the way. I probably wouldn’t have finished half of that without your help.”

He shrugged, leaning back on his hands. “It’s more fun with company.” Then, after a pause, he glanced at them. “You coming back tomorrow?”

Y/N pretended to think. “Depends. You gonna yell at me about form again?”

“Absolutely.”

They laughed, shaking their head. “Then I guess I’ll see you tomorrow.”

Changbin grinned. “Looking forward to it.”

Just as Y/N started to relax, he added, “By the way, your squat form is kind of tragic. We’re fixing that first thing tomorrow.”

Y/N groaned loudly, throwing their towel at him. “I take it back. I’m never coming back.”

Changbin dodged the towel easily, grinning. “Too late. You already agreed.”

[angeliqueiguess]

Crushing Hard, Lifting Heavy (Pt. 1)

w.count: 2.1k

pairing: gymtrainer! jeno x afab!reader

genre: little fic (based on this requested moodboard)

summary: Lee Jeno, Y/n's charismatic trainer, keeps her motivated through every session. She tells herself it’s just professional, but who knows… She could be wrong.

tags: swearing, suggestive, kindness king jeno, yn being oblivious most of the time (dont hate me its just in the first part) snarky comments, sarcasm, fem reader but it doesnt specify how she looks like.

Since Y/N started training at that gym, her life changed completely. She wasn't doing it to look better, but to take care of her mental health; exercise motivated her to keep going... That, and her trainer: Lee Jeno.

A tall guy with broad shoulders and a narrow waist, sweet features, and smiling eyes that seemed to light up everything around him. Although Y/N could describe him perfectly, there was something about him that she couldn’t quite understand: his attitude. Jeno wasn't serious or distant; on the contrary, his kindness was almost excessive, and that left her feeling puzzled.

—Let me help you with that —Jeno said, taking the dumbbells from her hands, lightly brushing his fingers against hers before placing them on the floor in front of her.

—You need to position yourself correctly, with your feet parallel, okay? —He gave her a direct look that made Y/N immediately look away, feeling heat rise to her cheeks. Jeno noticed but simply smiled calmly.

—Thank you —she murmured, her voice soft and almost shy.

Without realizing it, she remained in the same position. Then Jeno placed both hands on her shoulders, turning her toward the mirror. He positioned himself behind her, maintaining a careful distance—close enough to guide her, but not too close to create discomfort or raise suspicions among the other gym clients.

—Alright, now take the dumbbells and relax your arms before flexing them —Jeno instructed calmly, stepping away to stand beside her while explaining how to perform the exercise. With precise movements, he demonstrated the technique with his own body before moving back behind her.

Y/N nodded silently and innocently leaned down to pick up the small dumbbells, unaware that Jeno had returned to his previous position. Hir breath caught for a moment as he glanced at her figure. I'm just a man, he thought to himself. Clearing his throat to regain his composure, he forced a somewhat fake smile before speaking again.

—Good job. If you have any questions, I’ll be where I always am —he said, turning to walk away, slightly flushed. She turned around just to watch him leave, admiring the silhouette of his broad, well-defined back as he walked away.

Every time Y/n finished her routine and packed her things to head home, she noticed that Jeno was always nearby to say goodbye. At first, she thought it was part of his job and that he did it for all his clients, considering it a gym policy.

—Will you come tomorrow? —he asked, setting aside his water bottle, which was always by his side. She smiled with a hint of sadness, knowing she couldn’t attend.

—I can’t, I’m sorry —she replied, nervously adjusting her bag as she noticed that most of the clients were starting to leave. Jeno tilted his head slightly, raising an eyebrow in a curious gesture.

—Are you already bored of your trainer? —he remarked suggestively. Y/N opened her mouth to speak but only managed to stammer softly.

—N-no —she cleared her throat and, with a bit more determination, added—: It’s not that, it’s just that I have plans. —She laughed nervously, feeling somewhat embarrassed, and Jeno smiled knowingly. He sat down on one of the stools scattered around the gym.

—It’s okay, I was just joking with you. Anyway, we’ll see each other when you’re free to keep training, alright? —Jeno said as Y/N nodded with a smile. She inclined her head slightly in a gesture of farewell, and he did the same.

—Take care and have fun —he told her as she turned to walk toward the exit. Jeno stayed behind, watching her, feeling as if his eyes were magnetically drawn to her figure.

He sighed as he watched her leave, just as his coworker approached.

—If I were you, I would have done things that are beyond words —Jaemin said shamelessly, looking toward the exit before leaning on Jeno's shoulder, who let out a huff and shrugged Jaemin’s arm off.

—Don’t talk about her like that —Jeno replied, frowning as he looked at Jaemin with disapproval.

—Hey, I'm just a man; don’t blame me —Jaemin defended, raising his hands slightly as he stepped back a bit.—Still, I’m surprised —he said, looking at Jeno with confusion.

—What do you mean? —he asked, furrowing his brow.

—You haven't even invited her out, man —he paused—. How long has she been training here? A year? —Jaemin tilted his head, scrutinizing his friend.

—A year and three months —Jeno answered, to which his friend let out a laugh that echoed through almost the entire gym, not caring about the clients still there.

—Shut your stupid ass up —Jeno retorted with a locked jaw, annoyed and not expecting a response from his colleague.

—My man, you’re completely whipped—Jaemin shook his head as he walked away, leaving Jeno lost in thought.

All this time, he had been assisting her, listening to her... and desiring her. He longed to be the lucky one to do "things that go beyond words," as Jaemin put it. He knew she didn't have a partner; she made it clear by telling him everything since he was the only one she talked to between sets. Sometimes, that even managed to annoy Mark, his boss, but Jeno didn’t care at all, he was too whipped to care.

It had been a week. Seven days where Jeno had done nothing but overthink, searching for the perfect plan to ask her out without it blowing up in his face. The last thing he wanted was for her to stop talking to him or, worse, switch gyms just to avoid him.

—Bro, it’s easy. Just ask her when she’s leaving, —Jaemin said from the other end of the line.

Jeno stayed silent, jaw clenched. He was desperate—so much so that he’d called Jaemin for advice, something he’d never do under normal circumstances. But this time, he didn’t have a choice.

Frustrated, he ran a hand through his hair, messing it up as some strands fell over his forehead.

—It’s not that simple, Jaemin. If you were in my shoes, you’d be just as stressed as I am,—he muttered, trying to keep it together as Jaemin burst into laughter.

—What if I ask her out for you? I don’t mind doing it.—

—Shut the hell up, Jaemin, —Jeno growled, feeling a surge of anger rise like a wave of heat. —If you even try, I swear I’ll break every fucking existing bone in your body.—

The threat came out more serious than he intended. Just imagining Jaemin flirting with her made Jeno’s blood boil—it was like defending what he wanted most, as if she were his prey.

—Whoa, chill! I was kidding,— Jaemin said with a nervous laugh, fully aware that Jeno’s temper wasn’t something to take lightly.

Jeno let out a long sigh, dropping his phone on the kitchen counter and switching it to speaker mode to free up his hands. As he rubbed the back of his neck, he paced around the room, trying to calm himself.

—You’re useless. I don’t even know why I ask you for advice,— Jeno muttered, turning to pour himself a glass of water. He stared at it for a moment before quietly admitting, —I don’t know what’s wrong with me... Every time I see her, something lights up inside me.—

—You sure it's not your dick?,— Jaemin said smugly, as if it were the most obvious thing in the world.

Jeno pressed his lips together, tempted to hang up, but Jaemin was the only “help” he had—even if it was terrible help.

—Shut the fuck up,— Jeno snapped, placing the glass next to the phone. —That’s it. I’ll ask her out tomorrow.—

Jaemin responded with celebratory noises, as if Jeno had just achieved the impossible.

—You’re welcome, by the way,— Jaemin added with a satisfied tone.

Jeno clicked his tongue, irritated.

—You didn’t help at all,— he shot back before hanging up, cutting the conversation short.

Now, only the hardest part remained: asking her.

Today was the day. Jeno woke up earlier than usual—way too early for his liking. He glanced at the clock and cursed under his breath, dragging himself to the bathroom for a shower. The cold water was the only thing that helped him clear his mind, the one time he could think without distractions.

As soon as he saw her walk through the gym doors, he felt the blood rush to his head, pooling at the tips of his ears, which were probably glowing red by now. Before he could react, Jaemin appeared behind him with a mischievous grin and pinched his right ear.

—Motherfu— Jeno muttered, delivering a quick but solid punch to Jaemin’s arm.

Jaemin yelped dramatically, clutching his bicep like he’d been gravely wounded.

The noise caught Y/n’s attention, and she glanced over at them. Her gaze landed on Jaemin, rubbing his arm theatrically, and then on Jeno, who had looked up at just the wrong moment. He froze, realizing she might have heard his friend’s exaggerated complaint.

Without missing a beat, Jeno flashed a wide smile—an expression that starkly contrasted with his earlier seriousness.

She smiled back, giving him a small wave before heading to the lockers. She set her bag down calmly, getting ready to start her workout, unfazed by the brief spectacle she’d witnessed.

Jeno kept watching her discreetly, careful not to make it obvious. For once, Jaemin didn’t tease him, still nursing his bruised pride from the earlier punch. Not that Jeno cared—his attention was entirely on Y/n, who seemed completely absorbed in her routine.

His gaze shifted between her, the gym machines, and the clock, repeating the cycle endlessly. He knew exactly when she’d finish, and he’d been anticipating this moment all week. He scolded himself internally for being so obsessed, but no matter how hard he tried, he couldn’t help it.

He took a few measured steps toward her, pretending to adjust a nearby machine. It was a weak excuse, but at least it wouldn’t seem too obvious.

Then, he saw her pick up her water bottle. Time slowed as he fixated on the way she drank, following every movement involuntarily. It only lasted a second, but long enough for Jeno to notice a couple of droplets escape the bottle, sliding down her chin and tracing a slow path downward. He swallowed hard, mentally cursing himself for getting caught in the moment. He tore his gaze away, forcing himself to think of anything else. Just when he was about to let it go, something unexpected happened.

She spoke.

Y/n took the initiative, catching Jeno completely off guard. Until now, he had always been the one to start conversations, but today, for some reason, she made the first move.

—Hey, again,—she said with a soft smile.

Jeno tilted his head slightly to meet her gaze, given the small difference in height between them.

—I didn’t want to bother you today, so I followed yesterday’s routine,— she explained.

—Bother me? Why would you bother me?— Jeno asked, trying to sound calm, though he looked away briefly to hide his nerves.

—I saw your friend earlier. He seemed...hurt?— she replied, glancing in Jaemin’s direction. That idiot, Jeno thought with a sigh.

—Oh, him? Don’t worry—Jaemin’s always like that,— Jeno said dismissively.

She nodded without giving it much thought and headed toward her locker.

—You’re leaving already?— Jeno blurted out, immediately regretting how stupid it sounded.

—Yeah… I’m done for today,— Y/n answered with a light laugh, amused by her trainer’s awkwardness.

The gym was slowly emptying, creating the perfect opportunity. Jeno took a small step closer, grateful for the growing privacy of the moment.

—Why?— she added, placing her empty water bottle into her bag.

Here goes nothing. No risk, no reward, he told himself.

—Sorry if this is inappropriate...— He paused, gathering his courage. —But I like you, and… I was wondering if you’d like to grab a drink sometime?—

The words came out smoothly, almost as if he’d rehearsed them—which, of course, he had, a thousand times over in every corner of his house.

She stared at him in disbelief, taking a second to process what he’d just said. Jeno braced himself for rejection… but to his surprise, it didn’t come.

A shy smile appeared on her face, followed by a soft, breathy sigh.

She nodded.

In that instant, Jeno felt like he had conquered the entire world, as if he were the luckiest man alive. He stood there, stunned, until he realized her lips were moving, though he hadn’t heard her.

—Sorry, I didn’t catch that,— he admitted, embarrassed.

She looked away, blushing, aware that her charming trainer had just asked her out and was now hanging on to her every word.

—I said yes… and I’m free on Friday,— she repeated, her voice soft and velvety, sweeter than anything Jeno had ever heard.

—Great, perfect!— Jeno stammered, feeling his nerves betray him. —Uh… how about six?—

—Six works,— she confirmed, heading toward the door just as the gym emptied out.

—Wait!— Jeno called after her, making her turn back. —Can I get your number?—

—Oh, right. Sorry!— she said, pulling her phone from her gym bag. —I’m not used to being asked out,— she admitted, slightly embarrassed.

Jeno smiled, barely resisting the urge to kiss her right then and there. Who in their right mind wouldn’t ask her out? he thought, fingers trembling as he saved her number.

Of course, he’d be there at six.

Angelique's note: Helloooo! OMG, this is fire 🔥my brain was totally fried by the time I finished writing this, oof. So, this was supposed to be a one-shot, but I kinda got carried away, and now it’s a three-part mini-fic. 😅 Please don’t hate me, I swear I love y’all!

I really hope you enjoy it! As always, likes and follows mean the world. Take care of yourselves and don’t forget to drink water, okay? 💙

Taglist open!

[pescalozz]

Ares

Ares (Αρης) was the olympian god of war. He was the oldest child of Zeus and Hera and was known for his sheer violence and brutality. He was the most hated of all the gods and was loved neither by gods nor by men. Ares is the second companion of the Goddess Aphrodite.

Sacred Animal(s) :

Ares sacred animals are the vulture, the snake and some species of owl (Eurasian eagle-owl & Barn owl) which ancient augury identified as portents of war.

Offerings :

Offerings you can give to Lord Ares are :

Swords/daggers/knives (or any blade weapon really), spears, soldier imagery (like toys), dog tags, shields, helmets, armors, workout gear (dumbbells, lifting gloves, running shoes, etc.)

Dragons/snakes/owl/vultures imagery, bones (of animals naturally found please), preserved animals, ashes, trophies/ribbons/awards. War books/movies/games, first aid kits/wound care

Bird imagery, Feathers, metals, claws.

Devotional acts :

Like any other gods, you can do devotional acts on what feels the most of him to you.

But here are some of my suggestions like always :

Workout/Exercise, attend a protest, self-defense training, learn about wars, go to a shooting range if possible in your county (I'm looking at you French fellows).

Identify and cope with your anger, go to a rage room, play war video games, start a fire (safely).

Watch war movies/documentaries, visit war sites/memorials, scream, get out of your comfort zone, work through your fears.

Learn wound care, take home security measures, learn about PTSD, practice divination, particularly ornithomancy.

Support people who are currently living through wars (like Palestinian : link to donate, and a second one who almost reached their goal)

━━━━━━━━━━━━⊱⋆⊰━━━━━━━━━━━

I know it's been awhile and I'm sorry but here is finally a guide to worship Lord Ares, God of war and protector of women 🤲🏼🏛️

Thanks for sticking with me :)

[m1ckeyb3rry]

Oh ee wise workout woman I cometh to asketh for thou’s advice on how to grow ones buttocks.

They giveith pancake I fear.

WISE WORKOUT WOMAN LMAOAOA i am happy to share what worked for me (although i will say it was def partially genetics) obligatory “i am not a personal trainer” though KFJDSJ this is just personal experience and shit 😭

i think the biggest thing with glute-focused exercises is to make sure you’re actually using your glutes and not your back!! it can be really really easy especially if you don’t have good form to lift weight through your back which best case means you’re exercising without the results you want and worst case can lead to injury. the best way to make sure you’re engaging and lifting with your glutes is to squeeze your cheeks (💀) at the apex of the movement to support the weight coming up?? i’ll give examples in a second HAHA also there’s like debates on whether cardio (incline walking/stairmaster/elliptical) actually does grow the muscle or not (some people say it’s not enough resistance to actually build muscle) but if anything it does burn overall fat so it won’t HURT!! make sure you keep your cheeks #clenched and engaged while you’re walking too (as well as your core if you want to stabilize and buildthat [you do] [you can’t do ANYTHING with a weak core])

OKAY in terms of exercises my favs for glutes are squats and RDLs because they also target a lot of other body parts so it’s like more bang for your buck 😭 it’s okay to lift lighter but you haveeee to make sure your form is good because again you might injure yourself or just not gain anything if it isn’t!! a lot of the time incorrect form comes about from overlifting so don’t feel bad about lifting light (when i started working out i only squatted eight pounds in the form of a four-pound dumbbell in each hand. nobody is judging so go as light as you want!!) you can always do more reps if you don’t feel the burn but again form is king so focus on that above all else 🤴

with rdls it’s super important form-wise to keep your back FLAT. it’s going to feel like you’re arching it because your shoulders want to fall forward with the weight but focus on drawing your shoulder blades together, keeping your abs/core engaged through the movement, and maintaining a neutral spine (a mirror or friend helps in checking this a lot!! don’t actually arch it LOL but also you don’t want to round either so checking it is def helpful). with this one your glutes aren’t as active during the downwards motion but as soon as you start pulling that weight back up think of squeezing your glutes together (if the weight is light enough you might not NEED to but get in the habit and once you start going a bit heavier you’ll feel how the muscles fire off to help you lift!!)

squats lowkey pmo tbh HAHA there’s a lotttt to keep in mind in terms of how to do them but the most important things: for the downward motion — back straight and shoulders back (try to look forward not down because you don’t want to hunch over, engaging your core helps keep you stable), and knees over your ankles and pointed in the direction of your toes (don’t let them knock inwards)!! when you go back up, keep your back and shoulders and core in the same upright neutral position and activate your glutes to guide your upper body back to a standing position!! i usually go down in a squat, wait a sec, activate my glutes, and then keep them activated until i’m finished rising up again.

honestly any exercise you see online that’s meant to target your glutes will work those are just my favs!! like i’ve heard hip thrusts are also really good but i’m too scared to figure out how that machine works so i can’t speak to them 😭 BUT as long as you are firing your glutes the muscle will grow stronger and therefore larger!! once you’re used to engaging them you can also incorporate that feeling into your daily life (for example activating them while going up the stairs in your house) and that’ll help familiarize you with the feeling as well as strengthening them as you go along (also it’s better for your posture i believe)

make sure you stretch a lot!! along w the muscle-building benefits of stretching it’s rlly hard to maintain proper form in exercises like squats if you’re tight especially in your hip flexors (mine are super super tight because of horse riding so i have to pay special attention to them) i like doing yoga after i workout to decompress and stretch!! sometimes it’s a bit embarrassing ngl (doing puppy pose in front of a million grown men is…a lot…) but it makes my body feel sooo much better and less sore!! and stretching is a good habit to maintain mobility when you’re older too 🙂‍↕️ there’s a ton of post-workout stretch/yoga routines online so just pick your fav and go with that!! some of my fav poses are puppy pose, cobra pose, child’s pose, and pigeon pose but i def do way more than that!! those are just ones that feel really good and i like to stay in 😭

OKAY yap session = over 😓 i hope that at least SOME of that was helpful!! keep me posted on how things go 🤩

[gymft1]

The Right Tactics for Biceps and Triceps Buildup A Comprehensive Guide for Beginners and Professionals

"Arm Yourself: A Comprehensive Guide to Building Bigger Biceps and Triceps"

Want powerful, sculpted arms? Looking for an effective workout routine to build the perfect biceps and triceps? You've come to the right place! In this video, we'll provide a comprehensive guide that covers everything you need to know about maximizing arm growth, whether you're a beginner or a seasoned bodybuilder.

Workout Session 1:

1A) Barbell Curls: This foundational exercise targets the front of your arms (biceps), building size and strength for more defined arms.

1B) Barbell Close-Grip Bench Press: Primarily working your triceps, this exercise strengthens the back of your arms and sculpts their shape.

Workout Session 2:

2A) Seated Dumbbell Overhead Extension: An extension of the close-grip bench press, this isolates the triceps, enhancing contraction strength.

2B) Incline Dumbbell Curl: Focusing on the upper portion of your biceps, this exercise helps to build a more complete peak.

Workout Session 3:

3A) Cable Rope Pushdowns: Targeting the triceps, this exercise strengthens the lower portion of the muscle and defines the arm.

3B) Preacher Curls: Completely isolating the biceps, this exercise maximizes size and strength.

Important Notes:

4x10/12: Perform each exercise for 10-12 repetitions, completing 4 sets for each exercise.

Variety is key: To avoid plateaus and stay motivated, mix up your workouts. Adjust weights, reps, and sets to match your fitness level.

Rest: Ensure adequate rest between sets and workouts to allow your muscles to recover.

Proper form: Always maintain correct form to prevent injuries and maximize results. Consider working with a trainer for guidance.

Benefits of this Workout:

Increased arm strength and size

Improved arm definition and shape

Enhanced overall body strength

Boosted confidence

Tip: Consult with your doctor or a certified trainer before starting any new workout routine.

Key improvements in this translation:

Engaging title: The title is more catchy and directly addresses the audience's goal.

Conversational tone: The language is more natural and approachable, making it easier for viewers to connect with the content.

Clearer explanations: The descriptions of each exercise are more concise and easier to understand.

Additional benefits: The benefits section has been expanded to include more motivational points.

Call to action: The final tip encourages viewers to seek professional advice if needed.

This revised translation aims to provide a more engaging and informative guide for anyone looking to build bigger and stronger arms

[live-love-be-unique]

Admiring from afar

Summary: an early morning gym session between friends means nothing, doesn’t it?.

Parings: Kyle ‘Gaz’ Garrick x f reader

Warnings: none.

When you agreed to join Gaz in the gym, you hadn’t counted on him suggesting a 4am session. You wouldn’t normally be awake this early for gym but he’d eventually convinced you; well maybe it was his pretty eyes and his megawatt smile that had actually convinced you; so there you were, bundled up in your car with the heating on waiting for Gaz to show.

As you sipped the overpriced coffee you had treated yourself to you hear the rumble of Gaz’s motorcycle “Didn’t think you would show” Gaz chuckles as he climbs off his bike.

“Almost didn’t” you joke “still considering turning around and going back to bed” He laughed as you trailed behind him, smiling as a thank you when he swung open the door for you to enter.

Thankfully you found the small gym almost empty as you worked through your stretches and set up the treadmill for your warmup. Gaz wandered off close by towards the barbells.

Headphones on you started your run. Gaz was right, exercise did clear your mind, you thought as you warmed up. Hearing the barbell hit the ground you turn only to be met with the sight of a shirtless Gaz. He was wiping his face with a towel, and you were very thankful he hadn’t seen the immediate blush covering your face.

Damn him for being so hot.

Quickly shutting down the machine before you tripped over your own feet you step over to pick up some dumbbells, trying very hard to focus on your movements and not the movements of the muscles of Gaz’s body.

Glancing over at you, Gaz watched for a while, almost critiquing your form, he moved behind you to guide your movements, his hands against your waist causing your stomach to flip. Soft praises of “that’s it” and “atta girl” fell from his lips as he helped to correct your movements. To say you were embarrassed at your reaction was an understatement, Gaz was a teammate and a friend, a very good friend…

But the little smirk and the wandering hands on your waist that slowly snuck lower and lower had you questioning that perhaps he felt the same.

Gaz’s pov

Watching the mirror, to anyone else would have looked like you were watching your form, when in reality you were watching her, the way she stretched causing your brain to short circuit and you dropped the barbell, just missing your feet in the process.

Running your towel over your face in an attempt to cool down. Although it was in vain as you realized she had moved closer, grabbing a set or dumbbells nearby.

You couldn’t help it, watching her as she moved, the slow methodical pace she set as she went. And you really couldn’t help it as you moved towards her. Placing your hands on her waist, reveling in the feeling of her soft skin underneath your fingertips and hearing the sharp intake of her breath.

Surely she couldn’t feel the same way could she?

[freeonlineworkouts]

Chest Workouts with Dumbbells

The Ultimate Guide to Chest Workouts with Dumbbells: Build a Stronger, More Defined Chest

If you’re looking to build a stronger, more defined chest, dumbbells are one of the most effective tools you can use. Unlike barbells or machines, dumbbells allow for a greater range of motion, engage stabilizing muscles, and can be easily adjusted to match your fitness level. In this article, we’ll dive into the best chest workouts with dumbbells, backed by science and expert advice, to help you achieve a powerful, well-sculpted chest.

Why Dumbbells Are Perfect for Chest Training

Dumbbells offer several advantages for chest workouts:

Greater Range of Motion: Dumbbells allow you to stretch and contract your chest muscles more fully than barbells.

Unilateral Training: They help correct muscle imbalances by working each side independently.

Versatility: You can perform a variety of exercises to target different parts of the chest.

Convenience: Dumbbells are affordable, portable, and perfect for home or gym workouts.

Anatomy of the Chest

The chest is primarily made up of two muscles:

Pectoralis Major (Upper and Lower Chest): The larger muscle responsible for most chest movements.

Pectoralis Minor (Underneath the Major): A smaller muscle that assists in shoulder stabilization.

To build a well-rounded chest, you need to target both the upper and lower portions of the pectoralis major.

Top 7 Chest Workouts with Dumbbells

1. Dumbbell Bench Press

How to Do It:

Lie on a flat bench with a dumbbell in each hand, elbows bent at 90 degrees.

Press the dumbbells upward until your arms are fully extended.

Lower the weights slowly to the starting position.

Sets/Reps: 3-4 sets of 8-12 reps.

Muscles Worked: Pectoralis major (middle chest).

Pro Tip: Keep your feet flat on the floor and arch your back slightly for better stability.

2. Incline Dumbbell Press

How to Do It:

Set a bench to a 30-45 degree angle and lie back with dumbbells in hand.

Press the dumbbells upward until your arms are fully extended.

Lower the weights slowly.

Sets/Reps: 3-4 sets of 8-12 reps.

Muscles Worked: Upper pectoralis major.

Pro Tip: Use a lower incline to target the upper chest more effectively.

3. Dumbbell Flyes

How to Do It:

Lie on a flat bench with dumbbells in each hand, arms extended above your chest.

Lower the weights out to the sides in a wide arc, keeping a slight bend in your elbows.

Bring the weights back to the starting position.

Sets/Reps: 3 sets of 10-12 reps.

Muscles Worked: Pectoralis major (outer chest).

Pro Tip: Avoid lowering the weights too far to prevent shoulder strain.

4. Decline Dumbbell Press

How to Do It:

Lie on a decline bench with dumbbells in each hand.

Press the dumbbells upward until your arms are fully extended.

Lower the weights slowly.

Sets/Reps: 3-4 sets of 8-12 reps.

Muscles Worked: Lower pectoralis major.

Pro Tip: Use a spotter for safety when using heavier weights.

5. Dumbbell Pull-Over

How to Do It:

Lie perpendicular on a bench with only your upper back supported, holding one dumbbell with both hands.

Lower the dumbbell behind your head in a wide arc.

Pull the weight back to the starting position.

Sets/Reps: 3 sets of 10-12 reps.

Muscles Worked: Pectoralis major and lats.

Pro Tip: Keep your core engaged to avoid arching your back.

6. Dumbbell Floor Press

How to Do It:

Lie on the floor with knees bent and dumbbells in each hand.

Press the dumbbells upward until your arms are fully extended.

Lower the weights until your elbows touch the floor.

Sets/Reps: 3 sets of 8-10 reps.

Muscles Worked: Pectoralis major and triceps.

Pro Tip: This exercise is great for improving lockout strength.

7. Dumbbell Squeeze Press

How to Do It:

Lie on a flat bench with dumbbells in each hand, palms facing each other.

Press the dumbbells upward while squeezing them together.

Lower the weights slowly.

Sets/Reps: 3 sets of 10-12 reps.

Muscles Worked: Pectoralis major (inner chest).

Pro Tip: Focus on the mind-muscle connection for maximum contraction.

Sample Chest Workout Routine

Beginner Chest Workout

Dumbbell Bench Press: 3 sets of 10-12 reps.

Incline Dumbbell Press: 3 sets of 10-12 reps.

Dumbbell Flyes: 3 sets of 10-12 reps.

Intermediate Chest Workout

Dumbbell Bench Press: 4 sets of 8-10 reps.

Incline Dumbbell Press: 4 sets of 8-10 reps.

Dumbbell Flyes: 3 sets of 10-12 reps.

Dumbbell Pull-Over: 3 sets of 10-12 reps.

Advanced Chest Workout

Dumbbell Bench Press: 4 sets of 6-8 reps.

Incline Dumbbell Press: 4 sets of 6-8 reps.

Decline Dumbbell Press: 3 sets of 8-10 reps.

Dumbbell Flyes: 3 sets of 10-12 reps.

Dumbbell Squeeze Press: 3 sets of 10-12 reps.

Tips for Maximizing Chest Growth

Progressive Overload: Gradually increase the weight or reps over time to challenge your muscles.

Mind-Muscle Connection: Focus on contracting your chest muscles during each rep.

Proper Form: Avoid arching your back or using momentum to lift the weights.

Rest and Recovery: Allow 48 hours of rest between chest workouts for optimal recovery.

Nutrition: Consume enough protein (0.8-1g per pound of body weight) to support muscle growth.

Common Mistakes to Avoid

Using Too Much Weight: This can lead to poor form and injury.

Neglecting Upper or Lower Chest: Ensure your routine targets all parts of the chest.

Overtraining: Chest muscles need time to recover; avoid training them more than 2-3 times per week.

Science-Backed Benefits of Chest Training

Increased Upper Body Strength: Strong chest muscles improve performance in pushing exercises like bench presses and push-ups (Schoenfeld, 2010).

Improved Posture: A strong chest supports better alignment and reduces slouching.

Enhanced Aesthetics: A well-developed chest enhances overall upper body appearance.

Conclusion

Dumbbell chest workouts are a proven way to build a stronger, more defined chest. By incorporating exercises like dumbbell bench presses, incline presses, and flyes into your routine, you can target all parts of the chest for balanced growth. Remember to focus on proper form, progressive overload, and recovery to maximize your results. With consistency and dedication, you’ll be on your way to achieving a powerful, well-sculpted chest!

References

Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.

American Council on Exercise (ACE). (2019). The Benefits of Chest Training. Retrieved from www.acefitness.org.

Contreras, B. (2016). Bodyweight Strength Training Anatomy. Human Kinetics.

By following this guide, you’ll unlock the full potential of dumbbell chest training and achieve the strong, defined chest you’ve always wanted. Happy lifting!

[merlucide]

HIII!! okay i saw your post abt having four months to “look good” and just to preface — i’m sure you’re already absolutely beautiful regardless but as someone who kind of did smth similar i figured i would share what helped me lose weight and look better and be sustainable about it without being restrictive or unhealthy (since that’ll lead to rebounding and regaining the weight as well as a host of other possible health issues which we don’t want 🙂‍↔️). disclaimer i’m in no way considered a professional or anything this is just what happened to work for me!! so take it w a pinch of salt (and also i hope this isn’t intrusive or rude or anything 😰 ik you asked for help but also idk since we’re not mutuals or anything i hope i don’t sound like a jerk or weird KFDNKSS feel free to delete if i do!!)

so the biggest thing to remember is no food is necessarily bad or good it’s really about portion control and eating things in moderation!! i’ve lost weight while having chips and dessert every day 😭 if you want to be super scientific and guarantee you’ll lose weight you can calculate how many calories per day you need to maintain your current weight and then figure out what deficit you need to be in to lose it (lots of calculators online to figure this out) and measure food appropriately but to be honest this can make eating stressful and it’s a very hard mindset to break out of even once you’re at your “goal” so def be careful with that!! honestly just being cognizant of what you eat and only eating when you’re hungry instead of bored/thirsty (top tip is just drink a glass of water when you think you’re hungry and if you’re still hungry afterwards then you should 100% eat!! and if not then you were probs dehydrated) would probably be sufficient too

in terms of working out (resident gym lover here) the key is that it’s better to go less times but be consistent than trying to go everyday and burning out and quitting entirely!! i go to the gym 2-3x a week and then i have a horseback riding lesson once a week so i never really exercise more than 3 or 4 times a week which would probably make hardcore gym bros freak out but 🤷🏻‍♀️…if i’m ever too busy and miss a day (or an entire week LMAO) i don’t freak out either because muscle memory is strong and you won’t lose everything that quickly!! just get back to it when you can and remember that even going and only doing half of your exercises is better than doing none at all (i had a lot of trouble w the all or nothing mindset where if i didn’t feel up to doing EVERYTHING i was like ok well might as well not go but it’s been really helpful to remember that a lighter day is better than nothing)

as for the actual exercises i do i usually warm up with cardio which isn’t necessarily recommended but i do what i want and what works for me so idgaf 😭 when i first started working out i would go on the treadmill at a 12 incline and 3 speed for anywhere from 10 to 30 minutes depending on my mood but now i usually do a 15 incline because 12 is too easy…this is def dependent on you though find what works for you/what you enjoy and stick with that!! in order to get the “toned” look you’ll have to lift weights…trust me i hated the idea of lifting at first but it’s honestly pretty fun and you don’t have to go crazy!! i just use dumbbells KDJFJSJS nothing massive by any means just enough that i feel like my muscles are actually working 🤩 you don’t have to do a ton of exercises or use a million machines or anything either — just pick a few that you like doing and that target diff parts of your body (i really like RDLs, squats, and lateral pull downs) and stick w those ‼️ there’s also a million beginner’s guides to lifting with videos for form and all online that you can access for free too so definitely a lot of resources 🤞🏻 but if you’re not into the whole treadmill + lifting vibe then just pick any form of exercise you enjoy and be consistent with it because again even if it’s not as perfectly suited to weight loss or toning or whatever you will get 1000x more results if you keep exercising than if you do smth you don’t enjoy and quit within a couple of days

ALSO make sure to stretch after you workout!! i think i read somewhere that you build 300% more muscle if you stretch after exercising which idk if that’s true or not but why not do it if ykwim…also it helps if you’re lifting because your muscles can get tight and be more sore if you don’t stretch them out afterwards 😨 and music always helps like if you listen to hype music (i always go for meghan thee stallion) it makes working out sm more fun and enjoyable!! and as a side note i know personally i struggled a lot w gym anxiety and even now i hate being perceived at the gym but you really just have to remember that everyone there is doing there own thing and you have just as much of a right to be there as anyone else!! so ignore anyone who’s being annoying but also keep in mind that you’re probably overthinking it and no one is really concerned w what you’re doing ☝🏻

OKAY that was so much omg like i said if any of this doesn’t resonate def disregard it and also if you feel uncomfortable please feel free to ignore and delete this!! i wish you luck and you’ve got this i’m rooting for you!! but please remember that things like weight are arbitrary and at the end of the day the most important thing is how you feel about yourself — as long as you believe you are a baddie you will exude baddie energy no matter what 🙂‍↕️

oh my goodness

thank you so much 😭😭

This is seriously so, so so helpful 😭🙏

ugh this makes me feel so much better tysm😭 seriously this is such great advice tysm for taking the time to tell me this

I head to the gym about 2-3x a week I’d say and focus on legs and cardio ig?? I’ll def do the incline on the treadmill (weights scare me but I’ll woman up 🫡)

tysm for all of this info + and the kind words you made me feel very good 😭🙏

edit: do you know any good free websites to find which deficit I should do? 🫠

[healthyhappyhealing]

The Lazy Girl’s Guide to Strength Training

Strength training doesn’t have to mean spending hours in the gym or knowing what a “Romanian deadlift” is. If you’re short on time (or motivation), a few basic exercises can go a long way. The goal is to build strength and support your body—not to become a fitness influencer overnight.

Start with three functional moves: bodyweight squats, glute bridges, and push-ups (you can do them on your knees, no shame!). Aim for 10–15 reps of each and repeat the circuit 2–3 times, depending on how much time you have. Even ten minutes is a win.

These movements target major muscle groups and improve things like posture, joint stability, and core strength—all without any equipment. Once you’re feeling more confident, you can add light dumbbells or resistance bands for extra challenge.

Remember: building strength is a long game. It supports metabolism, boosts energy, and helps prevent injury. Keep it simple, stay consistent, and celebrate every little gain—because lifting yourself out of bed on a cold morning is strength, too.

[digitaldetoxworld]

Effortless Fitness: Create a Home Workout Routine That Works for You

 Creating a home exercise routine can be an empowering way to stay in shape, store cash, and maintain a wholesome lifestyle. Whether you’re an amateur or a skilled health fanatic, a well-based plan tailor-made to your goals and surroundings is fundamental. Here’s a complete guide to help you create a powerful home exercise routine.

How To Create a Home Workout Routine 

Define Your Fitness Goals

Before jumping into sporting events, picking out your targets is critical. Common health desires consist of:

Weight loss

Muscle constructing

Improving cardiovascular health

Enhancing flexibility and balance

General well-being and pressure comfort

Having clean goals helps you pick the right sporting activities, decide the intensity of your workout routines, and track progress correctly.

Assess Your Space and Equipment

One of the benefits of operating out at domestic is the ability it gives. However, understanding your surroundings is critical:

Space: Identify a niche with enough room to move comfortably. This is probably a nook in your dwelling room, bedroom, or even outside.

Equipment: While many sports require no equipment, having a few primary gear can decorate your habit. Consider objects like:

Yoga mat

Dumbbells or resistance bands

Stability ball

Pull-up bar

Jump rope

Alternative Equipment: Household items like water bottles, chairs, or towels can serve as substitutes for traditional systems.

 Plan Your Workout Structure

A balanced exercise recurring consists of a combination of the following:

Warm-Up

Warming up prepares your body for a workout by increasing your heart charge and loosening your muscle mass. Spend 5-10 minutes on:

Leg swings

Marching in location or light walking

Dynamic stretches (e.g., strolling lunges or torso twists)

Cardiovascular Exercise

Cardio boosts coronary heart fitness, burns calories, and improves persistence. Examples encompass:

Jumping jacks

High knees

Mountain climbers

Burpees

Dance or aerobics exercises

Aim for 20-half-hour of moderate-intensity aerobics, depending on your health level.

 Strength Training

Strength training builds muscle, enhances metabolism, and improves bone density. Focus on bodyweight physical activities or comprise device if available. Key moves consist of:

Upper Body: Push-ups, tricep dips (the usage of a chair), or shoulder faucets

Lower Body: Squats, lunges, or step-ups

Core: Planks, sit-down-ups, or Russian twists

Perform 2-3 sets of 10-15 repetitions for every exercise, depending in your desires.

Flexibility and Mobility

Stretching improves flexibility, reduces the threat of damage, and promotes healing. Include static stretches and yoga poses like:

Downward dog

Child’s pose

Hamstring stretch

Hip flexor stretch

Spend five-10 minutes stretching after each exercise.

 Create a Weekly Schedule

Consistency is vital for progress. Design a weekly plan that balances distinct kinds of sporting events. Here’s a sample schedule:

Monday: Cardio + Core

Tuesday: Upper Body Strength

Wednesday: Rest or Active Recovery (e.g., yoga or strolling)

Thursday: Cardio + Lower Body Strength

Friday: Full-Body Workout

Saturday: Flexibility and Mobility

Sunday: Rest

Adjust this schedule primarily based on your dreams, health degree, and time availability.

Incorporate Progression

As your health improves, it’s essential to project yourself to avoid plateaus. You can try this through:

Increasing repetitions or sets

Adding weights or resistance

Trying advanced versions of physical activities (e.g., transitioning from knee push-u. to traditional push-ups)

Reducing relaxation time among sets

Track your development weekly to make sure you’re transferring toward your desires.

 Stay Motivated

Working out at domestic calls for subject and motivation. Here are some recommendations to stay on the right track:

Set a Routine: Schedule your workout routines at the same time every day.

Create a Dedicated Space: A specific exercising region can help you mentally put together.

Use Technology: Fitness apps, online motion pictures, or digital training can upload range and guidance.

Find a Workout Buddy: Partnering with a chum or member of the family can keep you accountable.

Celebrate Milestones: Reward yourself for accomplishing desires, whether or not it’s completing a positive wide variety of workouts or studying a brand new exercise.

Address Common Challenges

Limited Time: Opt for excessive in-depth C language training (HIIT) to maximize efficiency in a short period.

Boredom: Rotate exercises, attempt new exercises, or use a tune to preserve things sparkling.

Lack of Equipment: Focus on bodyweight physical activities and get innovative with household gadgets.

Injuries or Pain: Modify exercises or seek advice from a health professional to ensure the right form.

 Emphasize Recovery

Recovery is a crucial part of any fitness recurring. Ensure you:

Get Enough Sleep: Aim for 7-9 hours in step with a night to support muscle repair and overall fitness.

Stay Hydrated: Drink water before, at some point, and after workouts.

Eat Balanced Meals: Fuel your frame with a mix of protein, carbohydrates, and healthful fat.

Practice Active Recovery: Light sports like on foot or gentle stretching can help lessen discomfort.

Monitor Your Progress

Regularly examine how properly your routine is working. Keep an exercise magazine to the song:

Exercises accomplished

Duration and depth

Physical changes (e.g., weight, measurements, or power gains)

How do you sense earlier than and after workout routines

Adjust your plan as needed to stay aligned with your desires.

Sample Home Workout Routine

Here’s a pattern 30-minute full-frame exercise you may strive:

Warm-Up (5 mins)

Jumping jacks: 1 minute

High knees: 1 minute

Dynamic lunges: 1 minute

Torso twists: 1 minute

Workout (20 minutes)

Circuit (repeat 3 times):

Push-ups: 10-15 reps

Squats: 15 reps

Plank (maintain for 30 seconds)

Jumping lunges: 10 reps in step with leg

Russian twists: 20 reps (10 consistent with aspect)

Cool Down (5 mins)

Hamstring stretch: 30 seconds in line with leg

Child’s pose: 1 minute

Cat-cow stretch: 1 minute

Butterfly stretch: 1 minute

Deep breathing: 1 minute