dapper imp
I end each workout with sit ups but will change that to crunches. I do each exercise for 2 sets.
Day 1
Squats 10 , bench-press 10 , dumbbell row 12, calf raises 20
Day 2
deadlift 5, overhead press 12, lat pulldown 12, shrugs 15
Day 3
dumbbell bicep curl 12, overhead triceps with dumbbell 12, incline dumbbell bench press 10
Also i've been stuck on the same weight for bicep curls and overhead press for 10 weeks.
topaz linden
What do you mean by "squats 10"
Ah 2x10 I see
More volume would be good
Arms before bench? Bad idea
What are your goals?
And your current stats
topaz linden
Sure. And how much you're lifting
I see you're stalling on two exercises, but that's normal
topaz linden
Squat bench Deadlift
dapper imp
Squat = 82.5 , Bench = 50, deadlift = 95
topaz linden
Kilos? @dapper imp
dapper imp
kg
topaz linden
dapper imp
sorry i should have added i've been doing that workout for about 15weeks
topaz linden
Check that routine out
Start the movements with a weight you can do for 10 reps (and just do the 3x5, the last set being an amrap)
And progress as described in the website/picture
First workouts will be easier than you're used to if you start light, which is actually best
If you want to add a couple curl sets or Tricep extension sets at the end, be my guest. Don't go too hard on them. You need to recover for your next workout
dapper imp
aight thanks for the info i will give it a go. ust wondering what you think is bad about the routine i posted
topaz linden
It could have more volume. You're doing arms before bench on one day. So few exercises and you include shrugs and calf raises.
dapper imp
are shrugs and calf raises bad exercises?