staunch308
New member
started training the start of February this year, so been just over 2.5 months, when i started training i was 77KG and it wasn't until i started bulking 3 weeks ago that i went from 77.5 to 79 (current). i never did SS, i just jumped straight into training with a mate who has been training for over a year now.
i never tried a max single rep on anything, ive noticed my strength is improving slowly but im not sure wether what i am doing is the best i can be doing, this is what my workouts consists of keep in mind that i am assisted by spotter in final reps of 3rd & 4th set,
Chest and Tris (Same Day)
4x8-12 Reps Smith Machine Incline at 20 working upto 40KG
4x8-12 Reps Dumbbell Press, start at 12.5, to 15, to 17.5 to 20KG
4x8-12 Reps Chest Press, 30KG total
4x8 -12 Standing Cable Flys, 40kg
and tris
4x8-12 reps of tri pulldowns (the bar) at 30-40KG
4x8-10 Skullcrushers at 15KG
4x8-12 reps of tri pulldowns (rope where you pull it outwards at bottom of rep) 30-40kg
i have a flat spot on my chest, the outside areas of my chest is where its at but my upper chest is lacking
Back
4x8-12 Reps Chin-Ups (palm facing forward)
4x8-10 Lat Pulldowns 30-40KG
4x8-10 Deadlifts at 30KG, now 30KG deadlifts for me are easy and I know i could do 40KG+ easy and will attempt tommorow. foccused on form first.
4x8-12 reps seated cable row at 30-40kg
Bis
4x8-12 reps, dumbells curls 12.kg drop to 10kg repeat set (drop set)
4x8-14 reps, isolated bicep curls (do one arm then the other) 10KG
4x8 Reps on curlbar standing curls, 10KG total
Shoulders
4x8-12 Reps shoulder press machine, 20KG - 30KG total
4x8-12 reps standing dumbell shoulder flys, dont knwo the exercise name but the motion ends up your fists facing forward, neck height arms wide, does traps a bit too. i do it at 12.5kg then drop to a 10kg set then repeat another 3 times.
4x8-12 rear delt pec dec, but facing the opposite way 30-40KG
4x12-18 shrugs with 20KG each side
basically just want some advice and tips on what i should change etc, any recommendations?
cheers
i never tried a max single rep on anything, ive noticed my strength is improving slowly but im not sure wether what i am doing is the best i can be doing, this is what my workouts consists of keep in mind that i am assisted by spotter in final reps of 3rd & 4th set,
Chest and Tris (Same Day)
4x8-12 Reps Smith Machine Incline at 20 working upto 40KG
4x8-12 Reps Dumbbell Press, start at 12.5, to 15, to 17.5 to 20KG
4x8-12 Reps Chest Press, 30KG total
4x8 -12 Standing Cable Flys, 40kg
and tris
4x8-12 reps of tri pulldowns (the bar) at 30-40KG
4x8-10 Skullcrushers at 15KG
4x8-12 reps of tri pulldowns (rope where you pull it outwards at bottom of rep) 30-40kg
i have a flat spot on my chest, the outside areas of my chest is where its at but my upper chest is lacking
Back
4x8-12 Reps Chin-Ups (palm facing forward)
4x8-10 Lat Pulldowns 30-40KG
4x8-10 Deadlifts at 30KG, now 30KG deadlifts for me are easy and I know i could do 40KG+ easy and will attempt tommorow. foccused on form first.
4x8-12 reps seated cable row at 30-40kg
Bis
4x8-12 reps, dumbells curls 12.kg drop to 10kg repeat set (drop set)
4x8-14 reps, isolated bicep curls (do one arm then the other) 10KG
4x8 Reps on curlbar standing curls, 10KG total
Shoulders
4x8-12 Reps shoulder press machine, 20KG - 30KG total
4x8-12 reps standing dumbell shoulder flys, dont knwo the exercise name but the motion ends up your fists facing forward, neck height arms wide, does traps a bit too. i do it at 12.5kg then drop to a 10kg set then repeat another 3 times.
4x8-12 rear delt pec dec, but facing the opposite way 30-40KG
4x12-18 shrugs with 20KG each side
basically just want some advice and tips on what i should change etc, any recommendations?
cheers
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