nice chest hair

First day on the 20-rep squat program today. Bloody hell this shit is exhausting. I took so long to walk home from the gym afterwards. 6 more weeks of this torture to go.

Guys , is this workout good ?

Day 1

Power squats - 15 reps / 2 sets
Dead lifts - 15 reps / 2 sets

Wrist curls - 20 reps / 3 sets
reverse wrist curls - 20 reps / 2

sets

Calf raises - 20 reps / 3 sets

================

Day 2

Bench dumbbell press
(super set)
Bent over lateral raises
(both 15 reps / 3 sets)

Incline bench dumbbell press
(super set)
Bent over barbell rows.
(both 15 reps / 2 sets)

Lateral raise
(super set)
Close grip pull ups
(both 15 reps / 2 sets)
4:14pmKasey

Day 3
HIIT (optional, if you're up to it)

Day 4
Front squats 15 reps 3 sets

Stiff legged dead lifts 15 reps 3

sets

Calf raises 15 reps 5 sets

Wrist curls 15 reps 5 sets

Reverse wrist curls 15 reps 5 sets
4:19pmKasey

Day 5

Overhead presses
(Super set with)
Wide grip pull ups (or pull downs)
(both 15 reps, 4 sets)

Bicep curls
(super set wtih)
Push ups
(both 15 reps, 2 sets)

Crunches 15 reps, 3 sets

Too little sets imo.

reps abit high imo

15 is good. I go 10 to 12 usually. And you're training too many muscle groups in a day. High volume split training la.

i go 10-12 too, with the occasional 6-8 . 15 a bit too high for me imo, i'll tend to blast through the first 6 reps or so. if its 10 reps then the timing becomes slower.

Whats up with the wrist curls

I usually performed my cardio on treadmill about 30 minutes, slow-fast-slow-fast and left the gym after that. More exhausting than performing slow-intensity cardio for an hour that I usually do.

But why so many people gave me the alienate looks? Is it because the I spent my time so little at gym.

....what alienate looks?

Haha, don't really know how to describe. Face expression like I'm not putting serious effort and gave up.

LOL. Let them be lah, do your thing in the gym. I feel paranoid at the gym though, feels like people are staring. Good thing I work out at home now. Hahah.

I hate to go to gym when there are a lot of people there. They occupy at the bench and talk here and there. I know they're HUGEEEE but please be considerate. I know I should ask them to move away, but just that I'm a little intimidated by them.

If a girl asks, I'm sure they won't think twice about giving you the bench. LOL. Anyways, all gyms also got people like that, they hog the benches. Try going to the gym in the mid-morning. 11-12, normally no one. Lol.

I've tried. Still got people at there. My gym kinda small. I'll try and go at 2PM and see. You workout at home? You bought your own bench and dumbbells?

Yeah, I have my own dumbbells, barbells and a bench. Gives me the freedom to workout whenever I want, no gym that's within walking distance from my place.

Speaking of that, I have a problem guys. I wanna squat heavier, but I don't have a power rack to get the barbell up to help me get in position. I can't lift it over my head and put it on my back because I can't lift as heavy as I can squat. Any ideas to overcome this guys?

perform Dumbbell squat?

Wonder why I never thought of that. Thanks bro.

clean + front squat


Chow

Hey guys, one quick question.

arms
legs
chest
shoulder
back

and rest for the weekends. is this okay?