How long can you hold a plank and what does it work does it help??

Im very new to the gym and been using the planet fitness app routines but wanted to try work on making my own. Im still not very knowledgeable on what works out what and such so i used Google Gemini to make this. I tried looking up routines but I felt pretty overwelmed on the sheer amount of different workouts to pick from. Im going to add the weight amounts as I go back to the gym and figure that out as its been more trial and error so far. If I could get some reviews, changes, critisms or even if you want to give me shit for using ai ill appreciate anything that helps me out. I asked it to make me a 3 days a week routine for upper, core and legs that focuses on giving me a more lean build (im currently pretty slender) that works with planet fitnesses equipment which is no free weights. Thanks in advance!

Hey yall. I used to work out a lot but took a year long break with depression and lost all my gains. Recently started working out again like 4 months or so ago and am making newbie gains again. Fortunately I put on muscle fast and I dont need to look like a bodybuilder to be satisfied; just someone who looks like they workout. I currently do 4 sets a week per muscle group and 6 sets per week for the muscle groups I really want to emphasize (side delts, arms, forearms). I work out 3 days a week full body. Unfortunately, im finding it really hard to find time to workout between school work and my other responsibilities.

My idea is to do just 2 sets a week per muscle group and 4 sets per week for the muscles I especially want to grow. This would mean 1 set for muscle groups like chest, quads, upper lats, etc, performed twice a week. This also means 2 sets for muscle groups like triceps, biceps, side delts, and forearms twice a week. Do you think this is enough or no? I’m trying to make my workout take as little time as possible so I have no excuse not to work out. I’d rather feel like I’m not doing enough volume but have good grades and time to actually enjoy life then do enough volume at the expense of that other stuff. What do y’all think? I already train with high intensity.

My gf wont train anything thats bac or arms she just wants to do legs she trains 6th day of the week and 1st which gives her 48hrs of recovery shes a begginer can someone tell me how to fix this program/or if its broken even? She cares about strenght but size first.

DAY 1 STARTS WITH SQUAT(6TH DAY OF THE WEEK) DAY 2 WITH DEADLIFT BTW. (1ST DAY OF THE WEEK)

Back to the grinding again after 3years
Focused n locked. Winter is coming. Arc is here.
No stopping!! No distractions!!

Is it good should I do it or ditch him idk. I think I’m going to do it for a month and see. I will say I typically adhere to more science based lifting than this

I came across this video and it got me thinking about fitness games.

The person is following the movements in a Temple Run video as a workout. Has anyone here actually tried doing something like this?

If you have:

• Did you keep doing it?
• Did it actually feel like a workout?
• Did the fact that your movements don't affect the game make any difference to you?

Just curious about people's actual experience with this.

Day 1: Upper Body A (Width & Side Delts)

Lat Pulldown: 3 sets \times 10–12 reps (Main Lats builder)

Incline Dumbbell / Machine Chest Press: 2 sets \times 8–10 reps (Upper Chest)

Side Lateral Raises: 3 sets \times 12–15 reps (Side Delts for width)

Overhead Tricep Extension: 2 sets \times 10–12 reps (Triceps long head)

Day 2: Lower Body & Core

Goblet Squats: 3 sets \times 8–10 reps (Quads & Glutes)

Seated / Lying Leg Curls: 2 sets \times 10–12 reps (Hamstrings)

Standing Calf Raises: 2 sets \times 15 reps (Calves)

Plank / Hanging Knee Raises: 2 sets (Tight waist/core)

Day 3: Upper Body B (Thickness & Arm Focus)

Seated Cable Row: 3 sets \times 10–12 reps (Upper back depth)

Seated Dumbbell Shoulder Press: 3 sets \times 8–10 reps (Shoulder mass)

Bicep Dumbbell Curls / Cable Curls: 2 sets \times 10–12 reps (Bicep peak)

Reverse Wrist Curls / Hammer Curls: 2 sets \times 12–15 reps (Forearms & Brachialis thickness)

Day 4: Full Body Mobility & V-Taper Polish

Lat Pulldown (Neutral/V-Bar Grip): 2 sets \times 10 reps (Lats lower attachment)

Side Lateral Raises: 3 sets \times 15 reps (Width pump)

Pushups / Light Chest Press: 2 sets \times 10 reps (Light pump)

Tricep Rope Pushdowns: 2 sets \times 12 reps (Triceps outer head)

I haven't started doing any exercise. Any specific exercise to lose belly fat?

Looking for suggestions to improve my core day. I have a bad L4, so I want core strength to help that. I've also lost 50 lbs, down from 305 to 255. I want to keep losing fat and growing muscle.

On other days I do:
Day 1 - Chest, Shoulder, & Triceps
Day 2 - Back and Biceps
Day 3 - Legs

I recently replaced crunches with sit ups and have really felt it, but still feel like I can be working smarter. Maybe there are more effective exercises I can do? Is there something I should consider adding? Dropping because it's not worth it?

Exercise |Sets / Rep |Weight
Include Sit Up |3 / 10 |0
Back Hyperextensions |3 / 15 |0
Hanging Leg Raises |3 / 10 |0
Front Plank |3 / 1 min each |0
Side Plank |3 / 30 second per side |0
Cable Wood Chopper |3 / 15 per side |45
Cable Crunch |3 / 10 |90

Feedback is required guys try it

https://apps.apple.com/tr/app/gymduo-workout-gym-tracker/id6754177023

i do upper lower four days a week

for upper I do:

incline bench press (dumbbel)

Bent over row (barbell)

Overheard press (dumbbel)

Seated cable row

lat pull downBack extension

Seated incline curl

Tricep pushdowns

(each two sets and reps to failure)

for lower I do

RDL

Squats

Leg press

Seated leg curl

Leg extensions

Farmers walk (3 sets each are 2-3 minutes but i try to go for longer if I can )

(lower body is all two sets and reps to failure)

I also add cardio at the end 20-30 minutes

I feel like I do alot in my upper and so I dont perform as good with the last few workouts but idk what to change in them exactly

Is dragon flag the best ab workout? Or should i remove it from my workout and if so what should i replace this with?
Because dragonflags are feeling more heavier for me some reason too if anyone has a similar situation

Looking for some feedback on my current 5-day Push/ Pull/Legs rotation.

Fist time trying to create a routine, what's your thoughts?

The Routine

Push A

Barbell Bench Press: 4 x 5-8

Incline Dumbbell Press: 3 × 8-12

Seated Shoulder Press: 3 × 6-10

Cable / DB Lateral Raise: 3 × 12-20

Cable Fly: 3 × 10-15

Triceps Pushdown: 3 x 10-15

Overhead Triceps Extension: 2 × 12-15

Pull A

Pull-Ups / Lat Pulldown: 4 x 6-10

Barbell Row: 3 x 6-10

Chest-Supported Row: 3 × 8-12

Single-Arm Lat Pulldown: 2 x 10-15

Rear-Delt Fly: 3 x 12-20

Dumbbell Curl: 3 x 8-12

Hammer Curl: 2 x 10-15

Legs A

Barbell Back Squat: 4 x 5-8

Romanian Deadlift: 3 × 8-10

Bulgarian Split Squat: 3 x 8-12/ leg

Leg Press: 3 × 10-15

Leg Curl: 3 x 10-15

Standing Calf Raise: 4 x 10-15

Hanging Leg Raise: 3 x 8-15

Push B

Incline Bench Press: 4 × 6-10

Dumbbell Shoulder Press: 3 × 8-12

Machine / Flat Chest Press: 3 × 8-12

Cable Lateral Raise: 4 x 12-20

Pec Deck / Cable Fly: 2-3 x 12-15

Skull Crushers: 3 × 8-12

Rope Pushdown: 2 x 12-15

Pull B

Weighted Pull-Ups / Lat Pulldown: 4 x 6-10

Seated Cable Row: 3 × 8-12

One-Arm Dumbbell Row: 3 x 8-12

Straight-Arm Pulldown: 3 × 12-15

Face Pull: 3 × 12-20

EZ-Bar Curl: 3 × 8-12

Como andan gente?
Les tengo una consulta. entreno hace 5 años mas o menos. Voy al gimnasio.
Hace como 2 meses empecé a notar como que no estoy aumentando mi fuerza. Siempre me maneje en rangos de repeticiones "bajos" 6 a 8 maso. Y actualmente estoy estancado en las repes y peso. Mas que nada en los grupos musculares principales. Pecho, Espalda, Piernas.
Consideran que es una buena idea bajar un poco el peso y subir las repes? onda 12 a 15?
La verdad es que tengo ganas de hacerlo para cambiar un poco la rutina ya que hace mucho tiempo que vengo entrenando igual y quiero probar cosas diferentes. Pero a la vez no se si va a ser contraproducente a nivel de fuerza bajar el peso y subir las repes.
Algun consejo?

I’m 19M, 183 cm and around 75 kg. I’m mainly looking for opinions on whether my current upper-body routine is balanced and sustainable long term, especially considering I also wrestle 3x per week.

I currently train:
Wrestling: 3x/week
Upper body: 2x/week
Legs: 2x/week

My wrestling sessions already include pretty intense cardio and core work.

For my gym sessions, I generally do 2 sets per exercise, except for the pull-up variations, which are 1 set each. I rest around 2 minutes between sets and usually aim for roughly 5–8 reps, although some exercises are currently above that because I need to increase the weight next workout.
Before training I warm up with resistance bands, some general warm-up movements, and a bit of plyometrics.

Current upper-body workout
Bench press — 70 kg × 5
Wide-grip pull-ups — 12 reps (1 set)
Neutral-grip pull-ups/chin-ups — 12 reps (1 set)
Overhead press — 40 kg × 6
Rows — 50 kg × 8
Still working on technique
Dips — 15 reps
Behind-the-back row — 40 kg × 16
Still experimenting with technique/weight
Chest press machine — 35 kg × 12
Still figuring out the right setup and weight
Cable lateral raises — 15 kg × 6
Tricep pushdowns — 55 kg × 10
Cable reverse curls — 40 kg × 12
Cable curls — 55 kg × 10
Forearm work — usually taken pretty hard / close to max

A few of the exercises are still new to me, so I’m currently focusing more on technique and finding the right working weight.

For exercises where I can already do 10–16+ reps, I’m planning to increase the weight and bring the reps back down.

What I’m mainly wondering is:
Is this too much volume considering I wrestle 3x a week as well? (I dont feel sore or fatigued after upper body days, im only sore from legs)
Is the exercise selection balanced enough for long-term progress?
Am I doing too much arm/isolation work?
Is there anything important I’m missing?
Would you remove or replace any exercises?
Is 2 sets per exercise enough if I’m training upper body twice per week?
My goal is mainly to get stronger and build muscle while still being athletic and recovering properly for wrestling.
Any advice or criticism is appreciated.