Search:

Seated overhead press (65 lb x 5, 5 sets)
Deadlift (65 lb x 10, 3 sets)
Seated row (cable; 30 lb x 15, 3 sets)
Lateral raise (10 lb x 15, 3 sets)
Leg curl (40 lb x 15, 3 sets)

Goblet squat (10 x 3; 5 sets)
Bench press (95 x 10; 3 sets)
Chin up (assisted; 80 x 15, 3 sets)
Leg press (100 x 15, 3 sets)
Incline bench press (10 x 15, 3 sets)

I guess I'm just having trouble deciding on the rep range. I don't want to go too light on the reps (less than 5) but I also don't want to overdo it and potentially risk injury (over 12). There's...

Well, what chest moves would you suggest? I've tried doing tons of different ones (for instance, dumbbell flies and bench presses with dumbbells) but I can never really get comfortable with the moves...

Thanks for the feedback I appreciate it. What can I do to improve the routine? What chest moves would you recommend and what arm moves do you recommend I take out? I'm trying to get back into...

I've strained my back in the past, but haven't injured it per-say. The last time I did deadlifts was months ago (around January) and I strained my lower back really badly because I ended up speeding...

Here's my routine. Been doing it for about a month and have seen some pretty good results thus far (at least in the back). Thoughts? Any adjustments or suggestions? Hypertrophy is my goal.
Monday...

Are upright rows good for shoulder development? For context, here are the other shoulder moves I'm currently doing:
5 = # of sets (with a 1-minute rest period)
8 = # of reps
Overhead press (5 x...

How do you set up a preacher curl bench? I've tried setting mine, but can't seem to find a consistent sweet spot so to speak. Also, I realize that the preacher curl works the bicep peak, but what...

If my goal is 180 lb (I'm currently at 149), should I take in 180 g of protein a day? I Heard from someone that the amount of protein for a bulk should be based on the goal weight in grams (for...

I'm pushing it down, the problem is that my neck is craningdownward as I push the cable (meaning my neck is bent down as opposed to looking straight ahead of me); could I maybe try setting the cable...

What is the proper form for a tricep pushdown?

Hi I've got a quick question. What are some good accessory lifts for chest and shoulders that complement compound lifts like incline/flat bench press and the standing military press?

Hi here are my macros; I've got my protein at 100g and fat at 57 g (in accordance with the .8 per lb. of bodyweight for protein and .4 per lb of bodyweight for the fat, found in the stickies), but...

Ok, thanks :)

Ok well, what would you recommend in terms of a novice routine that isn't ppl? Full body? A split?

Ok, I'll experiment with it and see where that gets me

Just with the military press

So I should just keep doing the push-pull routine that I've been doing (the one that's in my initial post)? Beyond that, athlean and Nippard aren't that good really in terms of lasting information...

If you're stuck or hit a plateau, I'd recommend dropping the rep count something like 8 reps per set may help