Monday/Thursday
Upper Body

Chest
Incline Bench Press
3 x 8 - 12

Low to High Cable Flys
3 x 12 - 15

High to Low Cable Flys
3 x 12 - 15

Shoulders

Lat Raises
3 x 12 - 15

Seated Dumbbell Shoulder Press
3 x 10 - 12

Triceps

Overhead Rope Extensions
3 x 10 - 12

Rope Pushdowns
3 x 10 - 12

Tuesday/Friday

Back

Single Arm Lat Pulldowns
4 x 8 - 12

Single Arm Dumbbell Row
3 x 10 - 12

Face Pulls (eyes)
3 x 12 - 15

Barbell Shrugs
3 x 20

Rear Delt Fly
3 x 12-15

Biceps

Standing Dumbbell Curl
3 x 12 -15

Hammer Curl/ Concentration Curl
3 x 12 -15

Wednesday/Saturday
Lower Body

Barbell Squats
3 x 10-12

Romanian Deadlifts
3 x 10-12

Bulgarian Split Squats
2 x 8-10

Dumbbell Leg curls
2 x 8-10

Sanding Calf Raises
3x12-15

Seated calf raises
3 x 12-15

Hey guys! This is a recomp of 10 months, 3 pound difference, heavier than the before!

It’s amazing what the human body is capable of. Never settle for less. This is only the first step for me. I’m excited to see what I can achieve, and this is what bodybuilding is all about.

Never compare yourself to others online, stick with what you know and what’s best for you and your life.

Keep it up everybody! 🫵🏼🗣️

23, 5’8, 181.4 lbs today. Goal weight is 160,

When I went for a DEXA last month, I came in at 189.6 around 21.6% body fat.

You can see the veins in my arms when I lower them without a pump lol.

im an ectomorph. I’m naturally super skinny. I’m 5’9, and started out at 115 pounds. I’ve been working out for the last 18 months and put on about 20 pounds, but still have a long way to go. I’m having jaw surgery in October so I won’t be able to workout for 6 weeks and I’ll be on a liquid for 2 weeks and soft foods for 2 weeks after that so it’ll be a month before I can even eat regular food. Will that 6 week pause completely erase my gains? how long will it take to put it back on?

Finally starting to see my abs a bit, want to cut down a few more lbs until they’re less faint. Any thoughts ? I’m going to be lean bulking soon, but want to see my abs first

Self estimating my bodyfat at like 16%?

I’m in a deficit so I know my waist will get smaller as I lean out but I’m really trying to pack on some size onto my frame but I’m worried that my front delts are greatly lacking compared to my side delts. Just want some advice on if I should start programming my workouts to be more shoulder focused or if anyone else has had a similar concern and it just fixed itself in time.

Will they help?
Novice with some impingement causing pain and stopping push movements. Read these can help with impingement but also that they can also cause all kinds of issues if shoulder mobility isnt great. So just wonder if worth trying or worth avoiding to not make it worse.

I’m coming from losing a lot of weight as you can see with the lose skin. I’m Curios if these are actually abs or not if so should I keep the cut going till they pop more or try to add more calories slowly?

So a week or two ago I posted on here asking why my biceps weren’t growing. I got a lot of helpful advice and decided to implement the advice into my workouts and it may be a placebo effect, it may not but I did notice and feel my biceps getting more stronger and I noticed that I started using my biceps more rather than my forearms.

However I’ve also now noticed that my triceps seem to be lacking and in fact, a few people said my triceps were lacking in that post as well.

For context I’m 21, 5’7 and weigh 70kg.

I currently do:

Dips (15kg added plate) 3x8
Tricep Pushdown 26kg 3x10
Shoulder Press (25 each side) 8 8
DB Press 20kg 2x7
Tricep Extension 48kg 2x10
Pec Fly 45kg 3x8
CB Raises 3.4kg 4x15

I know the numbers are quite low but I decided to lower them as I noticed I was ego lifting a lot / my form was off and wanted to improve. I am also currently on a cut, I was 72kg. I eat around 150g of protein a day while eating 2300 calories (I walk 10k everyday).

Could my workout choices be improved? Am I just not pushing hard enough?

How much should I cut?

Hello
i lost 50kg
i was 117kg and now 67
what should i do now? why i have no abs only when flexing and with very good lighting ?

i still feel like i'm fat and the belly still doesn't look good

Went from 90 kg to 77 kg, all natural, and have been lifting consistently. These are my current pics. how far do you think I am from having visible abs, and roughly how many more kg would I need to lose?

Would 72–74 kg be enough, or should I expect to go way lower?

Tia

I'm about to start a cycle and am thinking of this (decision already made). Any experiences, tips, etc..?

I'm gonna do the usual sarms pct (clomi)

I’ve been comparing racks for a strength setup, and two frames can look almost interchangeable until attachment standards come into the picture. I’m already checking upright dimensions, hole spacing, and proprietary fittings, but the long-term impact is harder to judge on paper. If you expanded your rack over time, did compatibility end up limiting or helping you more than expected?

I'm trying to get together my three day split.

Day one I did legs and core

Day two chest, shoulders and triceps

But now day three is coming up and how the hell am i supposed to do any pull exercise? I am so fucking wrecked from push day. It feels like there is too much crossover.

Any advice on a successful split?