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Anonymous09/20/26, 04:56No.77526100help mtf tranny with routine optimisation
want to optimise my gym sessions. right now have been mostly just building a routine, seeing what works, what I enjoy, copying my cis foid friend and her routine.
goals are pretty standard fem fitness goals, skinny fit, fat ass, good posture, snatched waist. I'm trying to fix my atp and rounded shoulders, I wear flat shoes which has really helped with my flat feet, restoring balance and breathing (which is also why I'm trying not to neglect back)
I regularly do all of these a week, my gym sessions are usually 1.5hrs, and I enjoy all of them. Need to add a midback so thinking face pulls. I also run, did c25k and now working to 10k in hour in vibrams but notice I shift my weight on my right side so would love to fix posture balance before running again
Day 1
1. **Hip Thrust** (glute shortened position)
2. **Romanian Deadlift [RDL]** (glute & hamstring lengthened position)
3. **Leg Press** (quad bias with neutral foot placement)
4. **Dumbbell Static Lunge** (quads & single-leg stability)
5. **Hip Abduction Machine** (outer glute / glute medius isolation)
6. **Hip Adduction Machine** (inner thighs)
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## Day 2
1. **Goblet Squat** (quads & lower body drive with back support)
2. **Curtsy Lunge** (dynamic quad & outer hip work)
3. **Calf Raise Machine** (calves)
4. **Assisted Pull-up** (vertical pull: lats & biceps)
5. **Seated Cable Row** (horizontal pull: mid-back thickness & rhomboids)
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## Day 3
1. **Bulgarian Split Squat** (glute-biased setup: lean torso slightly forward)
2. **45° Back Extension [Forward Bend]** (round upper back slightly to isolate glutes)
3. **Hamstring Leg Curl Machine** (direct hamstring focus)
4. **Seated Barbell Overhead Press** (delts & triceps)
5. **Overhead Cable Pulldown** (vertical pull: lats & upper back)
6. **Cable Face Pulls** (rear delts, rotators & upper traps)
7. **Rear Deltoid Fly Machine** (rear delts & upper back)
8. **Hip Abduction Machine** (outer glute / glute medius burnout)
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Replies
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Anon09/20/26, 05:02No.77526106
It's fine but some of these are memes
>DB Static Lunge
>Goblet Squat
>Curtsy Lunge
meme exercises
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Anon09/20/26, 05:04No.77526109
>help m2f
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Anon09/20/26, 05:14No.77526121
Do not work your upper body at all, I can't stress that enough. Even deadlift type exercises should be avoided, they'll build traps
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Anon09/20/26, 05:17No.77526125
>lifting to fix bad posture
another one fell for it
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Anon09/20/26, 05:42No.77526152
unlikely but if you're in New Zealand you're welcome to be my wife if you're under 5'10
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Anon09/20/26, 05:53No.77526164
Monday
>deadlifys with 1 hand 3setsx3repsx40kg
>shoulder forced breakbacks (incline) 5x5x5
>running sideways on threadmill 5minutes
Tuesday
>off (jack)
Wednesdsy
>flat foot stomps 3x12x10
>penis dumbbell swings 3x20swingsx2.5kg db.
>lack toes intolerance conditioninh
>cooloff
Thursday
>asstaps 3x12x5
>holding breath, 10sets by max hold
Friday
>3x12x5 suicedees
>on-knees-back-ups 3sets
>neck training (with gym rope)
Saturday
>jerks and cleans
Sunday
>off
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Anon09/20/26, 06:05No.77526181
do back extensions, jefferson curl, and chest supported rows for back. remove all other upper body shit. even pull downs are gonna grow your man arms. pullovers are worth it but maybe stick to low weight. practice vacuum posing daily.for abs skip anything that hits obliques. stick to straight up and down shit like decline situps or cable crunches or ab machine or ab roller or L sits.youre hitting glutes a lot so look up some of the ATG hip flexor stuff so you dont blow those out.
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Anon09/20/26, 09:15No.77526365
you probably shouldnt neglect your back. preventing back pain and injuries is about endurance and stability so you wont get huge training for that, and the benefits are fairly self explanatory