Curves in the Right Places: Workout Routine 101 🍑🍑

This is one of my routines that’s designed to maximize muscle growth, strength, and endurance using just four key exercises per muscle group. Each movement focuses on different angles and movement patterns to ensure complete muscle development. All exercises use free weights or machines for optimal muscle activation. ❤️

Workout Split & Organization

I like to organize these workouts by Push, Pull, and Lower Body days. This doesn’t mean to do all exercises each day (focus on muscle groups OR push and pull).

Example:

Push Day:

Day 1 Chest, Shoulders, Triceps,

Day 2 Quads, Calves

Pull Day: Upper Back, Mid Back, Lower Back, Biceps

Lower Body & Core

Day 1 Glutes, Hamstrings

Day 2 (or with another workout) Abs/Core

Each muscle group gets four essential exercises with five alternatives to choose from.

Workout Routine & Exercise List

🔴 PUSH DAY (Chest, Shoulders, Triceps, Quads, Calves)

✅Chest (Push)

Flat Bench Press (Barbell or Dumbbell)

Incline Dumbbell Press

Decline Machine Press

Seated Chest Press Machine

Other Options:

Hammer Strength Chest Press

Cable Chest Press

Landmine Press

Smith Machine Bench Press

Dumbbell Floor Press

✅Shoulders (Push)

Seated Overhead Dumbbell Press

Lateral Raises (Dumbbell or Machine)

Front Raises (Dumbbell or Cable)

Face Pulls (Cable or Machine)

Other Options:

Arnold Press

Upright Rows (Cable or Barbell)

Single-Arm Dumbbell Shoulder Press

Landmine Shoulder Press

Rear Delt Machine

✅Triceps (Push)

Close-Grip Bench Press

Tricep Dips (Machine or Weighted)

Skull Crushers (EZ Bar or Dumbbells)

Cable Rope Pushdowns

Other Options:

Overhead Dumbbell Tricep Extension

Single-Arm Cable Tricep Pushdown

Reverse-Grip Tricep Pushdown

Machine Tricep Dip

Smith Machine Close-Grip Press

✅Quads (Push)

Barbell Squats

Leg Press (Feet Low for Quad Emphasis)

Walking Lunges (Dumbbells or Barbell)

Leg Extensions (Machine)

Other Options:

Bulgarian Split Squats

Smith Machine Front Squat

Hack Squat

Sissy Squat

Step-Ups (Weighted)

✅Calves (Push)

Standing Calf Raises (Machine or Smith Machine)

Seated Calf Raises (Machine or Dumbbells on Knee)

Donkey Calf Raises (Machine or Smith Machine)

Single-Leg Calf Raises (Bodyweight or Dumbbells)

Other Options:

Leg Press Calf Raises

Jump Rope

Smith Machine Calf Raises

Tibialis Raises (For Balance)

Weighted Toe Walks

🟢 PULL DAY (Upper Back, Mid Back, Lower Back, Biceps)

✅Upper Back (Pull)

Pull-Ups (Weighted or Assisted)

Lat Pulldown (Machine or Cable)

Single-Arm Lat Pulldown (Cable)

Machine Lat Pullover

Other Options:

Dumbbell Pullover

Reverse-Grip Lat Pulldown

Hammer Strength Lat Pulldown

Behind-the-Neck Lat Pulldown

Cable Straight-Arm Pulldown

✅Mid Back (Pull)

Barbell Bent-Over Rows

Dumbbell Single-Arm Rows

T-Bar Rows

Seated Cable Rows

Other Options:

Chest-Supported Machine Row

Landmine Rows

Reverse-Grip Barbell Rows

Meadows Rows

Smith Machine Bent-Over Rows

✅Lower Back (Pull)

Barbell Deadlifts

Romanian Deadlifts (Dumbbell or Barbell)

Good Mornings (Barbell or Smith Machine)

Back Extensions (Weighted or Machine)

Other Options:

Hyperextensions

Rack Pulls

Machine Lower Back Extension

Landmine Romanian Deadlifts

Glute-Ham Raises

✅Biceps (Pull)

Barbell Curls

Dumbbell Curls (Alternating or Both)

Hammer Curls (Dumbbells or Rope Cable)

Preacher Curls (Machine or Barbell)

Other Options:

Concentration Curls

Cable Curls

Reverse-Grip Barbell Curls

Spider Curls

Machine Curls

🟡 LOWER BODY & CORE DAY (Glutes, Hamstrings, Abs/Core)

✅Glutes (4 Movement Patterns)

🍑Hinge (Hip-Dominant Movements)

Romanian Deadlifts (Dumbbells or Barbell)

Good Mornings

Back Extensions (Weighted)

Cable Pull-Throughs

Glute Ham Raises

🍑Thrust (Glute Max Emphasis)

Barbell Hip Thrusts

Glute Bridge (Weighted or Bodyweight)

Machine Hip Thrust

Smith Machine Glute Bridge

Single-Leg Glute Bridge

🍑Abduction (Glute Medius Focus)

Cable Kickbacks

Seated Hip Abduction Machine

Lateral Band Walks

Single-Leg Side Raises (Machine or Cable)

Step-Out Squats with Band

🍑Lunge (Glute & Quad Activation)

Bulgarian Split Squats

Walking Lunges (Dumbbells or Barbell)

Reverse Lunges (Dumbbells or Barbell)

Step-Ups (Weighted)

Curtsy Lunges

✅Hamstrings (Pull)

Lying Hamstring Curls (Machine)

Seated Hamstring Curls (Machine)

Romanian Deadlifts

Nordic Hamstring Curls

Other Options:

Glute Ham Raises

Single-Leg Hamstring Curls

Swiss Ball Hamstring Curls

Smith Machine Romanian Deadlifts

Cable Hamstring Curls

✅Abs/Core (All Areas)

Hanging Leg Raises (Lower Abs)

Cable Woodchoppers (Obliques)

Machine Crunches (Upper Abs)

Plank Variations (Core Stability)

Other Options:

Russian Twists (Obliques)

Decline Sit-Ups (Upper Abs)

Ab Rollouts (Full Core)

Weighted Side Bends (Obliques)

Dead Bugs (Core Stability)

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✅Train each muscle group 2x per week for maximum growth.

✅Alternate exercises each session to avoid stagnation.

✅Progressive overload (increase weight/reps) for best results.

Remember, stick to the basics and stay consistent! 🔥💪

Xo,

Cha

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