@lyfta.app: PUSH DAY 1️⃣ Bench Press – 3 × 8-10 2️⃣ Shoulder Press – 3 × 10-12 3️⃣ Chest Fly – 3 × 15-20 4️⃣ Lateral Raise – 3 × 10-15 5️⃣ Tricep Skull Crusher – 3 × 10-15 6️⃣ Triceps Kickback – 3 × 10-15 PULL DAY 1️⃣ Dumbbell Rows – 3 × 10-15 2️⃣ Incline Dumbbell Row – 3 × 8-10 3️⃣ Rear Delt Fly – 3 × 15-20 4️⃣ Dumbbell Shrugs – 4 × 15-20 5️⃣ Incline Curl – 3 × 10-15 6️⃣ Hammer Curl – 3 × 8-10 LEG DAY 1️⃣ DB Lying Leg Curl – 3 × 10-15 2️⃣ Goblet Squat – 3 × 5-10 3️⃣ Romanian Deadlift – 3 × 5-10 4️⃣ Bulgarian Split Squat – 3 × 10-15 5️⃣ One Leg Hip Thrust – 3 × 5-10 6️⃣ Standing Calf Raise – 4 × 10-15 🧠 Tips for Progressive Overload Increase weight once you hit the top of your rep range with good form Slow down your tempo to increase time under tension Add a set or extra reps each week Track your weights and reps to monitor progress (use apps like LYFTA) 🛌 Rest Days Are Key Aim for 1–2 rest days per week depending on recovery Example: Push – Pull – Legs – Rest – Repeat Prioritize sleep, nutrition, and hydration to support growth 📲 Download & Track Your Progress With LYFTA App #PushDay #PullDay #LegDay #DumbbellWorkout #WorkoutSplit #HomeWorkout #ChestDay #BackDay #LowerBody #ShoulderDay #Biceps #Triceps #Quads #Glutes #Hamstrings #StrengthTraining #Hypertrophy #NoMachines #DumbbellOnly #GymLife #FitnessJourney #Fitbod #calai #Liftoff #LyftaApp #StrongLifts #MyFitnessPal #Jefit #Hevy #Strava #TopFitnessApps #FitnessTracking #WorkoutRoutine
Lyfta - Gym Workout Tracker
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Thursday 29 May 2025 21:14:56 GMT
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Aiden :
for shoulders I do heavy weight 8-10 bc heavy weight less sets gives u bigger arms more reps just gives u more definition
2025-06-25 19:21:57
3
Hada :
is it okayy if i use 6kg bro? cause my hand still doms
2025-07-12 08:19:11
2
faiz/MTS :
youre the best mate👌🔥
2025-06-09 17:21:40
3
DocNeuroscience🇦🇺🇫🇷🏳️🌈 :
Can you please do a core dumbbell day?
2025-06-30 14:35:06
1
AKIHITO :
thanks this help so much
2025-07-19 04:25:36
0
lynne_moshi :
😁
2025-07-07 17:09:00
1
rtvrdp :
😂😂😂
2025-07-05 18:36:20
1
pploveavo :
🥰🥰🥰
2025-07-03 13:16:21
1
yyeett :
😂
2025-07-02 09:20:04
1
सरकार💪 :
💪💪💪
2025-05-30 13:51:53
1
holtonnn :
😂😂😂
2025-07-21 08:32:30
0
cunaaye :
😏😏😏
2025-07-19 17:55:16
0
lupapoy :
😂
2025-07-19 14:12:54
0
Million Shares PH :
🥰
2025-07-16 06:57:28
0
🥇 :
🤭
2025-07-15 09:20:43
0
Alexis Cruz :
😂😂😂
2025-07-14 15:42:50
0
Eren yg :
💔💔💔
2025-07-14 10:32:05
0
mido_5h :
🙏
2025-07-13 12:59:14
0
turbo 🌪️⚡ :
🥰🥰🥰
2025-07-13 06:50:09
0
ایمن :
🤣🤣🤣
2025-07-12 10:29:39
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mariaaa :
😭
2025-07-12 06:52:42
0
Babazadə ⚖ :
🔥🔥🔥
2025-07-10 15:40:45
1
farouh :
@f
2025-07-10 11:48:40
1
KadirSekerci :
😎
2025-07-10 11:25:33
1
Kirito :
😞😞😞
2025-07-08 19:05:37
1
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