r/gymselfies

41 years old
183 cm (6’0”)
72 kg (159 lbs)

Training 4 days per week in my home gym. Posting a current physique update and my current routine. Always interested in constructive feedback, especially from other lifters in their 40s.

Main focus has been consistency, recovery, and staying lean while gradually improving overall shape and strength.

A weak point seems to be legs/glutes despite working them regularly.

Current routine includes:

Chest / Shoulders

• Dumbbell incline bench press (20° and 45°)
• Dumbbell incline flys
• Behind-the-neck press
• Dumbbell overhead press

Lower Body

• Landmine belt squat
• Bulgarian split squat
• Romanian deadlifts (RDLs)
• Hip thrusts
• Weighted calf raises

Back / Pull

• Weighted pull-ups
• T-bar rows
• Unilateral T-bar rows

Arms

• Preacher curls (EZ bar)
• Preacher hammer curls

Cable work

• Cable lateral raises
• Cable reverse flys
• Cable tricep pushdowns
• Cable face pulls

Core & Cardio

• Criss-cross sit-ups
• 160 minutes of LISS weekly on the elliptical

ignore dirty mirror

boyum 185 spora 61 kilo başladım 6 ay önce. şu anda 72 kiloyum. hedefim 80 kg üstü.