Aura Farm

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Niro

Aura Novice

0 / 100 XP

Level

1

Workouts

0

🏆 Personal Records

No personal records yet.

Environment

Gym

Goal

None

Streak

0 Days 🔥

Best Streak

0

Rest Timer

60s

Achievements

Workout History

Exercises

Back

  • Pullups

    until failure

  • Seated Cable Rows8-12 reps
  • Barbell Rows5-10 reps
  • Lat Pulldowns7-10 reps
  • Reverse Cable Flys8-10 reps
  • Dumbbell Rows10-15 reps

Chest

  • Bench Press

    (3 sets of 8–10 reps)

  • Push-ups (1 or 2 sets until failure)
  • Incline Dumbbell Press (3 sets of 8-10 reps)
  • Machine Chest Press (3 sets of 8-10 reps)
  • Incline smith machine bench press (3 sets of 6-10 reps)
  • Chest Flys (3 sets of 10-15 reps)
  • Dips (3 sets of 4-9 reps)

Legs

  • Squats

    (3-4 sets of 8–10 reps)

  • Lunges (2 laps)
  • Romanian Deadlifts (3 sets of 6-10 reps)
  • Leg Extensions (3 sets of 8-10 reps)
  • Leg Press (3 sets of 7-10 reps)
  • Hamstring Curls (3 sets of 6-10 reps)
  • Hip Thrusts (3 sets of 8-10 reps)
  • Hip Adductions (3 sets of 15 reps)
  • Hip Abductions (3 sets of 15 reps)

Arm Exercises

Mix these into your chest or back workouts at the end.

  • EZ-Bar Bicep Curls (3 sets of 5-9 reps)
  • Chin Ups (3-4 sets of 6-10 reps)
  • Machine Curls (3 sets of 8-10 reps)
  • Tricep Extensions (3 sets of 8-10 reps)
  • Close-Grip Curls (3 sets of 8-10 reps)
  • Tricep Dips (3 sets of 8-10 reps)
  • Tricep Pulldowns (3 sets of 8-10 reps)

Shoulder Exercises

Can be done on chest day, leg day, back day, or on it's own day.

  • Overhead Press (3 sets of 8-10 reps)
  • Lateral Raises (3 sets of 10-15 reps)
  • Front Raises (3 sets of 10-15 reps)
  • Reverse Pec Deck Flys (3 sets of 10-15 reps)
  • Farmer's walk (2-4 laps)
  • Face Pulls (3 sets of 10-15 reps)

Cardio + core

  • 12:3:30 (12 incline, 3 speed, 30 minutes)
  • Plank (1 to 3 minutes)
  • Decline Sit-ups or Cable Crunches (10-20 reps)
  • Leg-raises (3 sets of 10 reps)
  • Box steps (1-2 minutes)

Fitness classes(Zumba, Pilates, Yoga, etc...)

Great for active recovery, flexibility, and consistency.

Women’s Training

Glutes & Legs Focus

  • Hip Thrusts (3 sets of 8-12 reps)
  • Squats (3 sets of 8-12 reps)
  • Romanian Deadlifts (3 sets of 6-10 reps)
  • Leg Press (3 sets of 7-10 reps)

Core & Conditioning

  • Planks (30 seconds - 2 minutes)
  • Leg Raises (3 sets of 10-15 reps)
  • Russian Twists (3 sets of 10-15 reps)

Back and Triceps

  • Lat Pulldowns (3 sets of 8-12 reps)
  • Dumbbell rows or machine rows (3 sets of 8-12 reps)
  • Tricep Dips (3 sets of 8-12 reps)
  • Tricep Pulldowns (3 sets of 8-12 reps)
  • Seated Cable Rows (3 sets of 8-12 reps)

Choose Your Goal

Personalize your Aura journey.

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Meet the Team

Coach 1

Niro

Founder & Fitness Coach

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Niro has a background in fitness and technology. He started his journey in fitness when he was a kid.

Artist

Rico

Main Artist

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Rico is a renowned artist from Toronto who has worked with Marvel Rivals.

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Training Split Guides:

Beginner Full Body

Perfect for new lifters. Train 2-3 times per week.

  • Squats
  • Bench Press
  • Rows
  • Planks

Focus on learning technique and consistency.

PPL (Push Pull Legs)

Great for intermediate and advanced lifters. Train 5-6 days per week.

  • Push: Chest, Shoulders, Triceps
  • Pull: Back, Biceps
  • Legs: Quads, Hamstrings, Glutes, Calves

Example: Push → Pull → Legs → Rest → Repeat

Bro Split

Focus on one muscle group per day. Great for bodybuilding and recovery.

  • Monday: Chest
  • Tuesday: Back
  • Wednesday: Legs
  • Thursday: Arms
  • Friday: Shoulders

Best for 4-5 training days per week.

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