Search:

Do you squat?

I'm not recommending anything.

tbh I just read the title.

OP I do this...

1.Chest/Shoulders/Triceps
2.Back/Biceps/Abs
3.Light Cardio - Rugby Training
4.Legs/Shoulders/Chest

Have a look through the stickys mate. Loads of advice on offer.

I'm doing "Ab Workouts" as I've broken my fibula. I do them twice a week. But normally I just thrown in a few sets with leg day, superseting in between stuff. Do you deadlift and squat? These include...

Superset it like this...

Lateral Raises - Military Press

The laterals will isolate your delts then when your pressing your delts will fail first. I also don't lock out at the top of the...

I believe a lot of people do this

1.Chest/Tri's
2.Rest
3.Shoulders/Legs
4.Rest
5.Back/Bi's
6.Rest
7.Rest

Pre-Exhaustion! It could help to isolate you chest and bring it up to speed.

Google it mate, it works imo. While your at it find a decent program!

Intermediate?

Looks a good workout mate, I'd try spread it out a over week if possible though to avoid over training and injury.

Might have trouble walking after this. Less leg more upper body maybe. Can't go wrong with the old favourite Chest/Tri's Shoulders/Legs Back/Bi split.

I'd deadlift first might be just preference I guess but I would lower it to 3 sets, seems a lot of volume.

True. Badly worded. Stick to compounds and see how long its takes to gain size without isolation tho.

Try decline, Doesn't Just work lower chest as some people believe and it takes the strain off your shoulders. Throw in some incline and your set.

If you want to master the Flat press do some...

More shoulders, make sure to hit every delt head and traps. Upright rows and smith machine shrugs would be a good addition too.

Find a Gym and join it mate. Even if you had the best home equipment available its hard to stay motivated and give 100%.

Diet is the key.

Was training 2 year before I learned this myself. Stick at it mate.

What exercises are you doing for back?

I'd say no mate, A bench press performed with good form is a Chest exercise and tricep/shoulders are only secondary. I'd see no benefit from this unless you are aiming to hit your chest twice a week,...

If that weight takes you to 6-8 reps with good form then yes.

Try doing a lateral raises directly before Over Head Press to pre exhaust the muscle, meaning it will begging to fail before your...

Find a weight you can only lift 6-8 with good form then.

Sorry I'm meant don't go to failure past 12 reps go to failure past 6 by all means. I even like to go beyond failure using cheat reps and...