Ignore the hate in the other comments. Any attempt at working on improving yourself is worthwhile, any activity is better than no activity. Best of luck!
This is copy pasta from Arnolds https://arnoldspumpclub.com/ daily newsletter. Its a good routine and will allow you to get a full body workout in both the gym and at home. If you are unfamiliar with any of these exercises search the exercise and thepumpclub on youtube.
Workout of the Week
If you looked through Arnold’s workout logs, something would immediately stand out — and we’re not talking about the grueling sessions, incredible volume, or ability to push himself to the limit. Arnold built his body on a steady diet of basic exercises.
Today, you see many “new moves” and variations, and influencers might make it seem like these are necessary or better. If you enjoy them, that’s fine. But mastering foundational moves is a proven way to build strength, add muscle, and burn fat.
This week’s program doesn’t include exotic exercises, but it takes a timeless approach to challenging every muscle from head to toe.
How it works
This full-body workout can be done as one circuit. You’ll perform the first exercise and then immediately move to the next exercise, resting as little as possible. And you’ll continue this pattern until you complete all of the movements. After you finish one round of all eight exercises, you can call it a day, or you can rest 3 minutes and go through the eight exercises again. If you’re a beginner, just 1 to 2 sets is enough, and you’ll be done in 10 to 20 minutes. If you’re more advanced, aim for 3 to 5 total circuits.
Bodyweight version Pushup Inverted row Leg raise Superman “W” Bodyweight squat Rear-foot elevated split squat Plank Reverse Lunge
Dumbbell version Chest press Bent-over row Leg raise Pullup Goblet squat Dumbbell rear-foot elevated split squat Plank Dumbbell reverse lunge
r/bodyweightfitness has a lot of solid information. I highly recommend bodyweight-fitness app. It has android and iOS versions https://github.com/mazurio
I’m not a doctor.
Try adding a good full body warmup by rowing/jump rope etc for 5-10 minutes followed by a light weighted mobility drill like this https://youtu.be/liuvRkaVGhk?feature=shared
Do the warmup and mobility drills everyday. Your focus needs to be on having good form, its not about speed or strength its about the motion. Do an extra set of 20 slow, easy good mornings opposite your daily mobility work, ie if you work out in the evening do the good mornings in the morning. You will increase that hinging motion by hundreds of reps every week and that will improve your ability to DL.
Changing up your style of DLs after a progression cycle will help keep you from getting bored and incorporate different little muscles.
I use Olympia. https://apps.apple.com/us/app/olympia-your-fitness-trainer/id1504429102
Lots of pre built workouts based on experience and goals. Has gifs of exercises if you are unsure how to properly do them.