‘I’m 53-Years-Old With Six-Pack Abs—Here’s My Exact Weekly Workout Routine' first appeared on Parade on Jul 26, 2025 This ...

If you’re doing a pull day (see workout splits below), you might start with a bent-over row (compound), move on to a chinup (compound), and then transition to biceps curl (isolation), for example.

If you have room for a fourth workout in your weekly schedule, make it total-body to make sure you’re following the second two-of-two rule above. Need some more specific guidance?

For example, you might do six rounds rather than five of the pressing workout, or complete SparHawk once through, rest for a few minutes, then repeat it, trying to beat your first time.

Those who did 150 to 300 minutes a week of aerobic exercise were, on average, 32% less likely to die from any cause during the course of the study. And resistance training was linked to 9% lower ...

That’s the minimum frequency required for consistent adaptation (e.g., growth), so if your weekly schedule only allows two trips to the gym, make them both total-body sessions (see “total-body ...