So here is a workout that someone kindly gave me😊 push day… leg press or Smith squat 4x10 leg extention 4x12 Low incline Smith press 4x10 dumbell shoulder press 4x12 Close hand press ups 3x failure pull day… Romanian deadlifts 4x8 Leg curls 4x12 Chin ups 40 reps in what ever sets bent ove…

That’s why I added the any exercise you enjoy bit. When looking at a routine like I wrote out above it is never gonna satisfy everyone. Someone is gonna look and go “how the hell are my arms gonna grow without concentration curls” or “my traps will lag without shrugs” that bonus day exercise is not…

Thanks dude i really love your advice! So for one week its 2 push one pull then the next its two pull one push? I can have access to the gym Sundays,mondays,tuesdays,thursdays,fridays so il probably do Sunday push,monday pull tuesday rest wednesday rest thursday push friday bonus. Saturday rest.

Yep makes sense so the bonusday is really just a fun day not really super important but more of an accessory

Yeah you have got it, a routine has got to be enjoyable to some extent or its difficult to stick to. You have to trust me that the above does work if you just stick to it when I did it the squats and deadlifts where normal barbell but if that’s not an option then you gotta work with what you have b…

Im going to be doing dumbell squats and i mean the smith machine is hard to get the form right but then its ok i guess. The dumbells go up to 35 kilos so dumbell squatting 70 is alright for me at the moment il just be taking the reps nice and slow… And i absolutely believe your program will work b…

I think il be able to do it for a long time without a halt in gains. Just as you said nice and controlled reps woth good form and when that gets easier go up in weight slightly! I mean the gym i have access to is kinda week. The leg press goes up to 100kilos because it has a weight stack like a la…

You have the leg press also don’t you? That could also come in handy when you have reached your max with dumbells. Moving on to a full body part split a good bit of time down the line would be a good decision, but when people jump straight into that without learning the skills needed it mostly does…

Yeah it will bro and if the leg press the max is goes to is 100 kilo and i can always do single leg press if normal leg press gets two easy

Wrote that out before I read your bit about low weight on leg press when you do get to stage running out of weight for your legs, do the leg kicks first to pre exhaust and that will make your squats much harder. Or as you have said switch to single leg.

[image] duketheslaya: Shoulders,triceps,traps,legs,chest,back is what i favour. To clarify, rather than having big biceps, you just want every other muscle to be big BUT biceps? Why not just strive for everything to get big? I don’t see anything that will be lacking with that program.

What Muscle Group Will Be Lacking?

Training

T3hPwnisher December 19, 2016, 7:44pm 21

Awesome. See you in 10.

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47 & Sliding. Poor Diet, Inconsistent Exercise

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What Muscle Group Will Be Lacking?

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