At the beginning of the year my main focus to work out my butt and legs. A couple weeks later I realized that I really lacked upper body strength so that became one of my focuses aswell. I didn't use a specific workout plan when I was in the weight room but I would use workouts that I know and ones that I learned from my peers while in the weight room.
For my legs and butt I went from squatting 10lbs plates to 25lbs plates as the semester progressed. I also did kickbacks and other workouts for my legs and butt on the cable machines. Sajini and Puneets butt workouts were part of what I did in the weight room aswell. I also did jumpsquats squats with leg raises and went from lunging and squating with an empty bar to doing 15lbs plates. I haven't seen too much change in my butt yet because that takes time but my legs have firmed and toned up a lot more than they were at the start of the semester and I'm happy with that.
As for my arms I did workouts like biceps curls 10lbs to 15lbs now at the minimum and lifting that focused on triceps. I used the cable machine and did the workouts that it shows you aswell. I honestly don't know the names of a lot of the workouts that I did I just know how to do them. One achievement I made was the bench that you sit on and lay your arms down ( i don't know what it's called :$) but i wasn't able to even lift the bar at that position and now I can curl it! I also did some pec workouts (again don't know the names). My arms aren't as slim and tones as I want yet but it's an improvement from the start of the year till now for sure. They look and feel more firm and I almost do a proper push-up now! And I can do 25 modified push-ups. I was only able to hold plank for 45 secs max before and now I can hold it for 1min15secs which means my core strength has improved aswell.
I still have a lot of work to do to achieve my goals but I'm pretty happy with the progress I've made so far. I still have to keep working for it though :)
I like that you have a video of squats so we can see your form. Take one from the side too. You always work hard so I know you will see some improvements BUT you HAVE to start learning the names of activities and WHY each one is good/bad for you. The more you invest into something the more meaningful it becomes to you. So if you put some energy into learning for yourself (not that friends aren't nice) the names of exercises and how to do them properly you will not only choose better workouts and be more effective reaching goals… you will find yourself far more motivated than you are even now! LEARN THE NAMES OF EXERCISES! For example, biceps curls are alright not necessarily great for you, basketball, or overall upper body strength. The push ups are. So do negative pushups until you can do regular ones. then keep going. Pushups engage your core, butt, shoulders, chest, triceps and your back. Curls are just biceps and don't tone your arms that much. :)
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