I just do good exercises and i do like 3 or 4 sets of them every day per set of muscles. hips, legs, pressing, pulling, abs

here are some good exercises

hips: hyperextensions, hip thrusts
legs: split squats, lunges, horse stance
pressing: push ups, dips, db bench, barbell ohp, 1 handed db ohp
pulling: pull ups, chin ups, bb rows
abs: sit ups, planks, flutter kicks

so you can just make up a workout outta those, some days go for high weight, some days high reps, depending how you feel, just kinda do whatever. got a nordic curl bench on the way too so I'll be doing those.. probably every day

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also that sled thing is great. push it for a bit, pull it for a bit, become honse mode. look at this honse, it could be you

Legs/Ass/Core
Chest/Shoulders/Back
Arms
take as many days off as you want or none as long as you go through it once a week you're gonna make it

>>76958547
Aerith best girl

U1,L1,x,U2,L2,x,x

U1
OHP 5x3 (alternate 3x8)
Seated Row 3x8
Cable Tricep Ext. 5x8
Z-Bar Curls 5x8

L1
Squats 10x1 EMOM (alternate 4x6 or 3x10)
Hammy Curls 5x10 or RDL 3x8
Ab/Sit-Up Machine 5x10 (alternate leg raises)
Abduct/Adduct Machine 3x8 each

U2
Bench 5x3 (alternate 4x6 or 3x10)
Weighted Pullups 3x6 (alternate unweighted 3xAMRAP)
Weighted Tricep Ext. 5x8
Z-Bar Curls 5x8

U2
Conventional Deads 1x5 or 2x3
Hack Squats or Barbell Lunges 5x8
Ab/Sit-Up Machine 5x10 (alternate leg raises)
Abduct/Adduct Machine 3x8 each

Cardio is running outside if the weather is nice, usually a 5k, goal is 27ish minutes. Otherwise row machine if its cold

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>>76958547
yuffie team

PPS (push, pull, skip)

push:
incline bench press (3x10)
chest dips + chest fly superset (3x12 + 3x10)
tricep pushdown + lateral raises superset (3x10 + 3x15)
tricep extension+ lateral raises superset (3x10 + 3x15)

pull:
bent over row (3x10)
lat pulldown (3x10)
seated incline curl (3x10)
hammer curl (3x10)
upright row + face pull superset (3x10 + 3x15)

>>76958547
Yoke, arms and chests focused 2-day split, 4 days/week
(all numbers of sets listed are working sets only. "heavy"=RIR<2 in the 4-6 reps range, else=hypertrophy range, "bodyweight"=AMRAP. Oops! All super set)
Day A1 (chests+arms):
1) heavy flat bench press or dips + concentration curls, 2 sets
2) DB Arnold press + neck ext+curls, 3 sets
3) machine chest flyes + one-arm triceps push-downs, 2 sets
4) Lu raises + overhead cable triceps extensions, 3 sets
5) cable oblique twists + grip and forearms work, 3 sets
Day B1 (legs+back):
1) heavy barbell squats + bodyweight calves raises, 2 sets
2) single-leg weighted back extensions + weighted chin ups, 2 sets
3) one-armed row variation + single-leg leg extension machine, 3 sets
4) face pulls + leg adduction+abduction machine, 2 sets
5) decline sit-ups + v-sit leg raises + kettlebell tib curls, 3 sets
Day A2 (alt A1)
1) heavy incline bench + incline curls, 2 sets
2) BTN press + neck rotations with cable, 3 sets
3) cross-bench DB Pull-over + pinwheel curls, 2 sets
4) cable Y raises + one-arm overhead cable triceps extensions, 3 sets
5) hanging oblique raises + grip and forearms work, 3 sets
Day B2 (alt B1)
1) heavy deadlift + bodyweight tibs raises, 2 sets
2) one-leg leg press or bulgarian split squat + cable rows, 2 sets
3) one-arm lat pulldowns + single-leg leg curl machine, 3 sets
4) one-arm reverse flyes + jefferson curls, 2 sets
5) weighted decline crunches + dragon flags + calves press, 3 sets