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    Will update rest later.

    Ok so I been gyming for around 5 months now, and things are starting to look better than before but I just wanna see what else I could be doing to improve my workouts. So I do a 4 day workout:

    Chest and Biceps
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    Bench press- 4 sets, 35kg, 15,12,10,10 reps
    Chest Incline- 4 sets, 12.5kg per arm, 12,10,10,10
    Chest Press (Seated)- 4 sets, 12.5kg per arm, 12,10,10,8
    Pecs- 4 sets, 30kg, 12,10,10,10
    Bicep Curl- 3 sets, Z-bar with 5kg plates either side, 10,8, until failure
    Hammer Curls- 3 sets, 7.5kg per arm, 10,8, until failure
    21's- 1 set, 15kg


    Back
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    Deadlift- 4x12,10,10,10, 50kg
    Lat Pulldowns- 4x12,10,10, UF, 45kg
    Seated Row- 4x12,10,10,10, 32.5kg
    One-arm Dumbell Row- 4x12, 12.5kg

    Sometimes:
    Barbell Row- 3x10, 20kg


    Legs and Calves
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    Squats- 4x15,12,10,10, 60kg
    Leg Curls- 4x 12,10,10,10, 50kg
    Hamstring Curls- 4x12,10,10,10, 40kg
    Leg Press- 4x12, 110kg
    Seated Calf Raises- 3x10, 70kg
    Standing Calf Raises- 3x10, 60kg

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    disregard brosplit get on full body routine like ICF 5x5, if you're a noob and you aren't hitting each bodypart at least twice a week you're short changing yourself, progressive overload is everything
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    StrongLifts 5x5.

    http://stronglifts.com/

    Simple and effective.
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    Squat and deadlift.
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    Train legs. Gain overall mass. Train legs.

    ​TRAIN LEGS.
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    (Original post by De Chirico)
    Squat and deadlift.
    I do both just need to fill in rest of my workout days, will do in a bit


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    Pretty similar to part of my routine. Seems to be working well too
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    Will bump and add shoulder workout later.


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    (Original post by Greg Jackson)
    disregard brosplit get on full body routine like ICF 5x5, if you're a noob and you aren't hitting each bodypart at least twice a week you're short changing yourself, progressive overload is everything
    This

    (Original post by Balloon Baboon)
    StrongLifts 5x5.

    http://stronglifts.com/

    Simple and effective.
    or this
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    Can someone explain in like simple terms what those things mean to me? Cheers.


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    (Original post by IceJJFish(II))
    Can someone explain in like simple terms what those things mean to me? Cheers.


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    How do you mean? Are you wanting to know how to do those movements?
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    (Original post by IceJJFish(II))
    Can someone explain in like simple terms what those things mean to me? Cheers.


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    Stronglifts link is in Balloon baboons post

    ICF is here: http://www.muscleandstrength.com/wor...novice-workout
 
 
 
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