Hey guys I’m new to T-Nation. I’ve had a gym membership forever and after deciding to use it and take this stuff seriously I did research and this is what I have been up to for the past month. I’ve been working out prior to this, but in random intervals and not taken seriously until now. Wanted to know what you pros and more experienced guys thought.
Arm: Sets Reps Rest
Concentration Curl 3 6-10 60/90s
Seat OH Tricep ext 3 6-10 60/90s
Preacher Curl 3 6-10 60/90s
Lying cross-shoulder tricep extention
3 6-10 60/90s
Rev-grip bb curl 3 6-10 60/90s
Forearm Curl 3 6-10 60/90s
Rev forearm Curl 3 6-10 60/90s
PostWorkout Drink Surge 30-60 min after
Shoulders:
Upright Row 3 6-10 60/90s
Front Deltoid Raise 3 6-10 60/90s
Side Deltoid Raise 3 6-10 60/90s
Behind neck press w/ bb
3 6-10 60/90s
Overhead press w/ bb 3 6-10 60/90s
Shrugs 3 6-10 60/90s
PostWorkout Drink Surge 30-60 min after
Chest:
DB Bench Press 3 6-10 60/90s
DB fly 3 6-10 60/90s
Incline DB Bench P 3 6-10 60/90s
Bent Arm Pullover 3 6-10 60/90s
Decline DB Bench P 3 6-10 60/90s
Push-ups to failure 3 6-10 60/90s
PostWorkout Drink Surge 30-60 min after
I feel like I can do more though. Like I’m not in the gym long enough or I don’t feel completely drained. Also on the 6-10 reps I try to lift as heavy as I can to just make the 6 reps. Thanks guys