Biceps/Triceps Workout

Emerald City Athletics - Wallingford
2025/12/31 Edited to

Related posts

A woman in a pink crop top and grey sweatpants takes a mirror selfie in a gym, with text overlay "BEGINNER FRIENDLY WORKOUT SPLIT" and emojis of flexing arm, weightlifter, and clapping hands.
A woman performs a dumbbell bench press in a gym, with text overlay "PUSH DAY (Chest, Shoulders, Triceps)" and a list of exercises including Dumbbell Bench Press, Shoulder Press, Tricep Dips, Dumbbell Lateral Raises, and Push-Ups.
A woman, viewed from behind, leans over a bench in a gym, with text overlay "PULL DAY (Back and Biceps)" and a list of exercises including Lat Pulldowns, Dumbbell Rows, Face Pulls, Hammer Curls, and Assisted Pull-Ups.
Beginner- Friendly Workout Split
PULL — PUSH — LEG DAY WORKOUT: ✨Starting out at the gym and overwhelmed with where to begin? Trust me, I’ve been there. Having a simple, beginner-friendly split makes ALL the difference when it comes to building consistency and confidence. ➡️Here’s a 3-day workout split that’s perfect for ea
juliadorsey

juliadorsey

2578 likes

✨💪🏾 SIMPLE Gym Workout Split | SAVE FOR LATER 🤸🏾‍♀️✨
✨ This workout plan is designed to hit every muscle group while giving your body the rest it needs to recover. Whether you're building strength, toning up, or just getting started, this plan is easy to follow and super effective. Save this post, share it with a gym buddy, and let's get movi
Margarita

Margarita

1447 likes

6-Day Workout/Anxiety challenge 🏋️‍♀️
Swipe ➡️ For each workout day 🤗➡️ Day 1: Chest and Triceps 🌻Calm and Focused🌻 Day 2: Back and Biceps 🌻Mindfulness in Movement🌻 Day 3: Legs 🌻Grounding Exercises🌻 Day 4: Shoulders and Abs 🌻Controlled Movements🌻 Day 5: Full Body 🌻Balanced and Moderate🌻 Day 6: Active Rest 🌻Rec
Anxiety Diary

Anxiety Diary

1281 likes

Biceps & Triceps Workout ✨
#bicepsworkout #gymworkout #tricepsfordays #gymgirlsoflemon8
Isabella

Isabella

44 likes

A woman from behind, wrapped in a towel, with text overlays 'LEAN & TONED UPPER BODY' and 'SLIM THICCCK LOWER BODY' with peach emojis, illustrating the fitness goals of the workout routine.
Text outlining workout strategies: prioritizing quantity over intensity, using moderate reps for the upper body, and training glutes and lower body to failure for muscle growth.
Further workout strategies are presented, including progressive overload for the lower body, focusing on compound movements, and reducing bicep isolation for a toned upper body.
4 Day Slim Thiccck Workout Routine: Grow a juicy 🍑
When it comes to sculpting your dream physique, finding the right balance between strength and muscle definition is key. For many women, the goal is to build a toned upper body without adding bulk, while creating a fuller, more defined lower body—especially in the glutes. To achieve this ba
Chalie_Baker

Chalie_Baker

4726 likes

Workout Routine to Get Toned and Sexy by Summer☀️🍑
☀️6 Days a Week + Active Recovery Plan☀️ ✨Day 1: Glutes and Abs✨ ✅Glutes: Squats - 4 sets of 12 reps Smith Machine Hip Thrusts - 4 sets of 10 reps Bulgarian Split Squats - 4 sets of 12 reps each leg Single Leg Leg Press - 3 sets of 15 reps each leg Glue Extensions - 3 sets of 15 reps
Chalie_Baker

Chalie_Baker

1548 likes

A woman in black workout attire poses in a gym locker room, showcasing her glutes. Overlay text reads "Slim Thick Workout" and "What Grew my Glutes & Toned my whole body + The 16:8 Diet."
A list detailing a Lower Body Sculpting Workout, including Hip Thrusts, Goblet Squats, Bulgarian Split Squats, Split Squats, Romanian Deadlifts, and Smith Machine/Free Weight Hip Thrusts, with recommended sets and reps for each exercise.
A list outlining a Cardio and Upper Body HIIT workout. It includes a Jumping Rope routine with intensity and cool-down instructions, and Circuit 1 of the HIIT Upper Body Workout with exercises like Wide-grip Lat Pulldown and Mountain Climbers.
Body Sculpting 🔥HIIT🔥Workout + Glutes 🍑
For beginners, start with lighter weights and gradually increase as you get comfortable. If you're new to working out, focus on mastering the form before adding more intensity. Feel free to mix these exercises or do them in sequence based on your preference. Additionally, consider incorporat
Chalie_Baker

Chalie_Baker

2725 likes

An aisle at Five Below showcasing various fitness equipment like massagers, resistance bands, posture trainers, and medicine balls, with text overlaying 'FULL BODY At Home Workouts 5 Below Fitness Equipment + BUILD MUSCLE + BURN FAT Swipe'.
A display of 3-pack mini resistance bands, ideal for glutes, hips, and hamstrings, with suggested exercises including Glute Bridge, Lateral Walk, Donkey Kicks, Banded Clamshells, and Single Leg Deadlift.
Pink dumbbells on a shelf, recommended for back, biceps, triceps, and shoulders, with exercises like Shoulder Press, Arnold press, Alternating Tricep Kickback, Alternating Supermans, Reverse Flys, and Reverse Arm Flutters.
At home workout | full body plan!
Thanks to @Five Below ! You can kickstart a full-body workout routine at home with just $20-$30! For a balanced full-body workout, choose one exercise for each major muscle group (Shoulders, Biceps, Triceps, Back, Glutes, Hamstrings, Quads). To promote muscle growth and fat loss, aim for 3-4 sets
Jay Thomas

Jay Thomas

1900 likes

Sculpted Arms in 20 Min -Dumbbell Workout for Bice
Want toned, strong arms without spending hours at the gym? This dumbbell arm workout hits all the right spots—biceps, triceps, and shoulders—in just 20 minutes! Grab a pair of moderate-weight dumbbells and get ready to feel the pump: Defined biceps Sculpted shoulders Strong, toned triceps
fitnessbyfittiff

fitnessbyfittiff

298 likes

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
Chalie_Baker

Chalie_Baker

195 likes

Workout Routine that Slimmed & Toned Me✨⏳
❤️(Scroll Down for Alternative Workouts)❤️ ✨Todays workout✨ ✅Shoulder Exercises 1. Lateral Raises 3x10 Muscles involved: Deltoids (primarily the lateral deltoid), trapezius. 2. Shoulder Raises 4x10 (Assuming this refers to Front Raises) Muscles involved: Deltoids (primarily the an
Chalie_Baker

Chalie_Baker

410 likes

6 EXERCISES FOR STRONG TRICEPS AND BICEPS
@StrikeFit #tricepsworkout #bicepworkout #armworkout
WORK4GAINS

WORK4GAINS

83 likes

This image displays two workout schedules: a beginner 7-day split (push, rest, pull, rest, legs, rest, core/cardio) and an advanced 7-day split (push, pull/core, legs/core, rest, push/pull, cardio/core, legs). It features a woman with a toned physique, highlighting glutes and abs.
This image outlines a 'Push Day Example' workout routine. It includes a 10-minute cardio warm-up, stretching, and exercises like Machine Chest Press, Dumbbell Lateral Raises, Assisted Dips, Machine Reverse Flyes, and Cable Pulldowns, with specified sets and reps.
This image presents a 'Pull Day Example' workout routine. It details a 10-minute cardio warm-up, stretching, and exercises such as Assisted Pull-Ups, Lat Pulldowns, Seated Machine Row, Dumbbell Row, and Face Pull, with sets and reps. A woman is shown from the side.
🍑Workout 101: Splits✨Muscles to work✨Tips
✨Back Exercises Examples✨ ✅Deadlifts ✅Bent-over Rows ✅Lat Pulldowns ✅T-Bar Rows ✅Face Pulls ✅Single-arm Dumbbell Rows ✅Pull-Ups/Chin-Ups ✅Hyperextensions (Back Extensions) ✨Bicep Exercises Examples✨ ✔️Barbell Curl ✔️Dumbbell Curl ✔️Hammer Curl ✔️Concentration Curl ✔️Preacher Curl ✔
Chalie_Baker

Chalie_Baker

3884 likes

Miley Cyrus Pilates arms workout!!
Sculpted, toned arms like Miley Cyrus? Yes, please! Try these 3 Pilates-inspired moves to fire up your upper body and get those lean, defined arms. We’ve got Overhead Press, Goal Post, and Prayer Pulse—each one targets your shoulders, triceps, and biceps for that sleek, strong look. No heavy we
Ericka Taylor

Ericka Taylor

68 likes

Workout Routine to get you Summer Body Ready
If you're aiming to shed weight and sculpt your body for the summer season☀️, it's essential to adopt a balanced approach that combines proper nutrition🌯, consistent exercise👟, and lifestyle habits 🧘 conducive to your goals. Here's a roadmap 🗺️ to help you achieve your desired resul
Chalie_Baker

Chalie_Baker

1039 likes

Biceps, Triceps and Back
Grab your 12/15 lb dumbbells and kettlebells and let’s build upper-body power! This session hits your arms and back with controlled reps and solid form. We’re working 12–15 reps or 50 seconds, 4 rounds, and focusing on strength, muscle endurance, and definition. Perfect for anyone looking to tone t
GetFitwithLJ

GetFitwithLJ

158 likes

Dumbbell only upper body workout🤎
Here's a dumbbell-only upper-body workout for you guys! This workout is perfect for beginners, takes about 45 minutes to complete and targets several different areas of your upper body, including the biceps, triceps, shoulders, and back. Full workout details are listed below.⬇️ Start off wit
Anna Schaefer

Anna Schaefer

567 likes

A woman in athletic wear stands in a gym, with text overlayed: "Full Body BURN Intense 🔥 But do-able." A kettlebell and dumbbells are visible in the background.
A detailed list of exercises for a 3-day full-body workout plan, including sets and repetitions for Session 1, Session 2, and Session 3.
Illustrations of various dynamic warm-up exercises for abs, back, chest, legs, and shoulders, including standing arm circles, knee hugs, high kicks, and inchworms.
3-day Workout Plan to 🔥Burn🔥 Away Stubborn Fat
Unsure of what to do to prepare for summer? Have little time on your hands for everyday workouts? Here’s a 3-day full-body workout plan tailored for the gym. This routine is meticulously crafted to target every major muscle group during each workout session. Not only will it help you pack on
Chalie_Baker

Chalie_Baker

454 likes

Miley Cyrus on stage in a sparkly outfit, with text overlay 'MILEY CYRUS INSPIRED PILATES ARM WORKOUT SWIPE' and Lemon8 branding. She is performing with her arms outstretched.
A woman demonstrates push-ups in two frames, showing the high plank and lowered positions on a yoga mat outdoors. The image has a 'Push-ups' text overlay and Lemon8 branding.
A woman demonstrates table top dips in two frames, showing the elevated and lowered positions on a yoga mat outdoors. The image has a 'Table top dips' text overlay and Lemon8 branding.
Miley Cyrus inspired arm workout (Pilates edition)
Strengthen and sculpt your arms with this Miley Cyrus-inspired Pilates arm workout! Focusing on toning and lengthening, this routine is designed to give you sleek, defined arms just like Miley. Using a combination of classic Pilates moves and targeted arm exercises, you’ll work your biceps, triceps
Sophia Cepero

Sophia Cepero

700 likes

A woman in blue workout attire stands in a gym, preparing to lift a barbell. The image is titled '5 DAY BEGINNER WORKOUT SPLIT' with a 'Swipe' indicator, introducing a workout routine.
A woman performs hip thrusts with a barbell in a gym. The image details 'DAY 1: LEG DAY' focusing on glutes and quads, listing exercises like hip thrusts, elevated goblet squats, Bulgarian split squats, and leg extensions.
A woman in light blue workout wear performs a cable exercise in a gym. The image outlines 'DAY 2: BACK & BICEPS' with exercises including lat pulldowns, face pulls, barbell rows, and rear delt cable flys.
5 day beginner workout split
When you first start off in the gym, it can be a little hard getting into routine. You’re not sure what split or exercises to follow… This is the 5 day split I used to do that helped me stay on track and enjoy my time at the gym: Day 1: glutes and quads focused Day 2: back and biceps Day
Alexa Gonzalez

Alexa Gonzalez

572 likes

20 Min Arms—Biceps & Triceps Burnout! 💪
Welcome to my 5-Day, 20-Minute Dumbbell Workout Plan 💥 This plan is perfect if you’re short on time, just getting back into a routine, or want to build strength without the gym. Each day targets different muscle groups using minimal equipment—and every workout is under 20 minutes! Today is Da
fitnessbyfittiff

fitnessbyfittiff

14 likes

4x per week slimming workout plan
Here is an example plan with exercises and reps that would fit into this structure! Day 1: Glutes & hammies workout Example Workout - Hip thrust 3 x 8-12 - Dumbbell RDL 3 x 8-12 - Glute medius kickback 3 x 8-10 - Hamstring curl 3 x 10-12 Day 2: Back & biceps workout Example Work
Trisha Morrison

Trisha Morrison

1123 likes

Beginner-Friendly Workout Split
Push, Pull, Legs Workout Split: A PPL split is a 3-day split that helps you to hit all major muscle groups. A Push workout is focused on the “pushing” muscles (Chest, Shoulders, & Triceps). A Pull workout is focused on the “pulling” muscles (Back & Biceps). The Legs workout will
Madison Johnson

Madison Johnson

347 likes

Biceps + triceps workout to slim your arms!
Full details below! This should take around 45 min :) Cross-body triceps extension: 3 sets of 10-12 reps - Begin with your hands together in front of you - Straighten your elbows until your arms are fully extended - Your arms should each be at about a 45° angle - Slowly bend back to the sta
Trisha Morrison

Trisha Morrison

28 likes

WORKOUT PLANNER (UPDATED) 🏋🏽
Let’s get fitness together? Follow the workout: ✅ Monday: Lower Body & Glutes Squat – 4 sets of 8-10 reps Bulgarian Split Squat – 3 sets of 8-10 reps (each leg) Leg Press – 4 sets of 10-12 reps Leg Extension – 3 sets of 12-15 reps Adduction Machine – 3 sets of 12-15 reps Dumbbell Gobl
Nutritionist 🍏

Nutritionist 🍏

481 likes

Triceps,Biceps and Back
I did this workout live on my YouTube- Get Fit with LJ. Check it out if you want to do it with me. 45 seconds each exercise 4 rounds using 12-15lbs dumbbells! 💪🏾🔥🔥🔥 #LetsGo #GetFitwithLJ #ArmWorkout #BackWorkout
GetFitwithLJ

GetFitwithLJ

70 likes

Build a Fat-Loss Workout Plan For Summer 🍑✨🔥
Hey ladies! Ready to build your own weight-loss workout plan? Rule☝️: Weight-loss workout plans aren't just about cardio. If you're on a weight-loss journey, you've probably asked yourself, "What should I eat?" (See slide 3) and "What should my workouts look like?"
Chalie_Baker

Chalie_Baker

1786 likes

A black 35-pound dumbbell with a pink ribbon tied around its handle rests on a dark gym floor. Overlay text reads 'Weekly Routine TO IMPROVE YOUR LIFE WORKOUT EDiTiON', indicating a fitness guide.
Beginners Workout Guide
BASICS: * Strength training 2-3x/week including: * Chest, triceps, & shoulders * Back & biceps * Legs * Give your muscles 48 hours between training * 3 sets of 8-12 reps * Cardio 3-5x/week * 75 minutes of intense activity (total for the week) * 150 minutes of mo
savannah

savannah

125 likes

Workout Plans For Beginners 🫶
Save this for later!! 💌💌💌💌 ❗️Legs ❗️ stretch before I will usually begin or end my workouts with at least 10 min of cardio (ex. Treadmill, stair-master, elliptical) Workout Sets/Reps Leg extensions 4×12 Leg curls 4x12 Bulgarian split squats 3x8 Smith machine squats 3x10 Leg press 4x1
fitnesspage🍋

fitnesspage🍋

2776 likes

Bicep and Tricep Workout
#bicepsworkout #tricepsworkout #armworkout #armexercises #upperbody
rainnapreisch

rainnapreisch

15 likes

The image features two tall women in jeans, with the text overlay "TALL GIRLS MATTER WORKOUT TIPS FOR DIFFERENT BODY TYPES." It highlights the article's focus on muscle gain tips for tall women, including nutrition and exercise modifications.
An infographic titled "Exercises for Myofascial Release" illustrates various foam roller techniques for different body parts, including neck, quadriceps, upper back, lower back, pelvis, hamstrings, IT band, inner thigh, shoulders, glutes, and calves, with key points on proper breathing and technique.
This image lists detailed instructions for back exercises: Pull-Ups or Assisted Pull-Ups, Bent Over Rows, Lat Pulldowns, and Single-Arm Dumbbell Rows, providing guidance on proper form for each.
Muscle Gain Workout Tips For ✨Tall Girlies✨
✨Eat! Eat! Eat!✨ Tall women, like anyone else aiming to build muscle, should consume an adequate amount of protein. Generally, you want to aim for around 0.8-1 gram of protein per pound of body weight per day to support muscle growth and repair. But besides protein, you need ✨calories✨ to suppor
Chalie_Baker

Chalie_Baker

187 likes

Quads . Core. Chest . Hip flexors. Biceps. Triceps
Sometimes you don’t have time so you need a movement that hits all the muscle groups. #Fitness #gymmotivation #GirlTalk
Zimfit

Zimfit

97 likes

A Smith machine in a gym with text overlay announcing a '5-Day Workout Plan' using only the Smith machine, encouraging users to double tap and follow for more content. A 'SWIPE' arrow indicates more slides.
A detailed workout plan for 'Day One: Glutes & Hamstrings' using the Smith machine, listing exercises like Glute Bridges, RDL's, and Sumo Squats with step-by-step instructions. A 'SWIPE' arrow is visible.
A detailed workout plan for 'Day Two: Chest, Shoulders, Triceps, & Arms (Push)' using the Smith machine, listing exercises like Shoulder Press, Bench Press, and Skull Crushers with step-by-step instructions. A 'SWIPE' arrow is visible.
5-DAY WORKOUT, USING ONE MACHINE 🏋🏾‍♀️🩷
DOUBLE TAP & FOLLOW ME! Do you love the SMITH MACHINE & been trying to find more workouts to do on it? Think the Smith Machine is just for beginners? Think again! This full 5-day routine will hit every muscle group, helping you build strength, sculpt muscle, and level up your training 🩷✨
Kee🤎|Multi-Passionate Creator

Kee🤎|Multi-Passionate Creator

296 likes

Save this arm workout!!!💪🏼
I tend to superset triceps and biceps with limited rest - why? - for time's sake, to get a good pump, and to keep my heart rate up Try this workout, know God loves you, and REST WHEN YOU'RE DONE! 4 rounds: 12 DB curls 12 rope push downs 4 rounds: 12 bar curls 12 bar skull crushers
Brad & Aubrie

Brad & Aubrie

86 likes

A woman takes a mirror selfie in a gym locker room, showcasing a '3 Day Workout Split FOR THE BUSY GIRLIE' for Monday, Tuesday, and Thursday, with a prompt to 'Swipe for workouts'.
A woman takes a mirror selfie in a gym locker room, displaying 'DAY 1: LEGS & ABS' workout with exercises like lunges, sumo squats, glute bridges, DB deadlifts, Russian twists, and plank holds, with 30 seconds recommended rest.
A woman takes a mirror selfie in a gym locker room, showing 'DAY 2: PULL MOVEMENTS (back & biceps)' workout including dumbbell curls, rows, flies, lat pulldowns, and cable curls, with 45 seconds recommended rest.
Busy girl workout split 🎯
Hey girlies 🫶🏽 I don’t know about y’all but some weeks i just do not have the time or energy to workout 4-5x a week 😅 With mom life & work life, most weeks i can get in a solid 3 days a week! 🤍 So here’s my split that i live by to allow me to maintain my busy schedule without jeopardizin
Ebby 🤍

Ebby 🤍

946 likes

A woman takes a mirror selfie in a bathroom, wearing a black crop top and brown shorts, with text overlay "Workouts that helped me go from this..." indicating a starting point for her fitness journey.
A woman takes a mirror selfie in a gym, wearing a black crop top and maroon leggings, with text overlay "...to this..." indicating the results of her fitness journey.
A screenshot detailing workout routines for Monday (Quads and Glutes) and Tuesday (Back and Biceps), including sets, reps, and general workout tips like heavy weight and cardio.
Workout ideas!!
These are workout I’ve been doing to help me lose excess fat, build muscle, and overall tone my body. They may not work for everyone but this is what has worked for me so far. You got this pretty lady! *I am not an expert I’m just going based off my own experiences so please take that into c
Lauren

Lauren

1848 likes

full arm workout 💪🏽
#upperbodyworkout #bicepsworkout #triceps #armworkout
kat

kat

66 likes

4 day workout split for busy girlies
For both my beginner and experienced gym girls, this is a perfect split if you’re looking to only workout 4 days but also hit every muscle group! Day 1: back and biceps - pull-ups - lat pull downs (machine) - straight arm pull downs - seated rows - bicep curls - hammer curls Day 2
Alexa Gonzalez

Alexa Gonzalez

206 likes

Bicep and tricep workout 💪🏼🔥
Bicep/ tricep workout ↙️ 1️⃣ Db curl> 3x10-12 2️⃣ Db skull crusher > 3x8-10 3️⃣ Db incline curl > 4x8-10 4️⃣ Cable tricep pushdown > 4x10-12 💥 Get STRONGER arms with this killer bicep & tricep workout 💪🏼 #bicepstriceps #bicepworkout #summerbod #fitnesslifes
Victoria Franada

Victoria Franada

41 likes

A woman takes a mirror selfie in a locker room, with text overlays indicating a "WORKOUT SPLIT" that is "5X A WEEK" and "LEG GROWTH FOCUSED."
A woman poses in a gym mirror, showcasing Day 1 of her workout split focusing on hamstrings and glutes, including exercises like hip thrusts, dumbbell RDLs, cable kickbacks, lying leg curls, and hip abductions.
A woman takes a mirror selfie in a gym, displaying Day 2 of her workout split for back and biceps, featuring exercises such as assisted pull-ups, T-bar rows, lat pull-downs, seated cable rows, cable rope curls, dumbbell curls, and rear delt flies.
Workout Split for Leg Growth ✨🍑🤩
5 day workout split for leg growth! I recommend training legs 2-3x a week if you are looking for growth and development, but with training legs so often, you also need to make sure you are giving your body adequate amount of rest in between training sessions, I recommend something like 3 days on
Madisonleeobrien

Madisonleeobrien

83 likes

A woman in workout attire and headphones sits on a gym bench, showcasing her biceps and triceps. The image introduces a '4 exercise ARM WORKOUT' with text overlays indicating the muscle groups targeted.
Two split images show a woman demonstrating the incline hammer curl exercise. She is seated on an incline bench, performing the movement with dumbbells, from arms extended to curled up, with instructions provided.
Two split images show a woman performing seated dips on a gym machine. The top image shows her gripping the handles, and the bottom shows her bending her arms to bring the handles up, with exercise instructions.
4 Exercise Arm Workout
Here's a great workout to target your arms, specifically your biceps and triceps! Incline hammer curl: 3 sets of 6-8 reps - Set the bench slightly tilted back - Start with dumbbells at your sides, palms facing in - Curl the weights up, keeping palms in so the ends of the dumbbells are poi
Trisha Morrison

Trisha Morrison

26 likes

A woman in a purple sports bra and shorts performs a bent-over barbell row in a home gym, with text overlay "At Home Weekly workout".
A woman performs a bent-over barbell row in a home gym, with an overlay detailing Monday's "Back & Biceps" workout exercises and reps.
A woman performs a bent-over barbell row in a home gym, with an overlay detailing Tuesday's "Legs & Glutes" workout exercises and reps.
Weekly workout
Weekly Home Workout Routine for Women 💪🏼 | Gym Split ✨ This Week’s Home Workout Split ✨ Get ready to crush your fitness goals from the comfort of your home! Whether you’re a beginner or more experienced, this split will help you target all the key muscle groups throughout the week. Let's make
✨🖤Rachelle🖤✨

✨🖤Rachelle🖤✨

31 likes

A woman in blue workout attire takes a mirror selfie in a gym bathroom, with text overlay announcing "MY CURRENT WORKOUT SPLIT" to introduce her fitness routine.
A woman performs a barbell RDL in a gym, demonstrating exercises for glutes and hamstrings, including hip thrusts, RDLs, hamstring curls, and glute medius kickbacks.
A woman performs a cable exercise for back and biceps, with text listing exercises like lat pulldowns, face pulls, cable rear delt flys, bicep curls, and cable rope curls.
MY CURRENT WORKOUT SPLIT
I’ve tried many workout splits over the last 2 years, nothing really stuck/worked until I started doing my current one. It took a lot of trial and error and many mistakes until I found the perfect split for my goals. Personally, my goals are to achieve an hourglass look, slimmer waist, bigger g
Alexa Gonzalez

Alexa Gonzalez

430 likes

Workout routine for lifting 4 days per week
If you're planning to lift weights 4 days a week, here's a very solid workout plan that will give you great results if you do it consistently and push yourself! Day 1: Glutes & hammies Here's an example workout you can do: - Hip thrust 3 x 8-12 - Dumbbell RDL 3 x 8-12 - Glu
Trisha Morrison

Trisha Morrison

330 likes

See more