Lots of volume! I like!

I did back yesterday, later today'll be chest!

Jeez that's a lot of sets. Doin shoulders/abs today and back tomorrow. My routine:

Bent over bb rows
V grip pulldowns
Seated rows - two warmups sets followed by full stack sets of 12 reps until I fail the last set at 8 reps
HS plate machine pulldowns or db rows depending on availability
Deadlift - heavy, failing at 3 or 4 reps on the last set

The rest is usually 4 sets of pyramiding reps from 12 to 8 as weight increases.

i really nid advice on abdomen....i wan 6 pack...wat should i do...

Having such a bad start of the week, cant wait to get to the gym later to just forget about stuff for a little while. Back and bi's today.

At my gym, our dbs only go up to 60lbs. There's only so much you can row at 60lbs.

More like "Hi, boleh tak saya guna kejap" for this equipment, for that equipment. "Hai lo hai lo" ,nods and smile to uncle telling me stuff, "Tak de la, saje buat syok" at another uncle ask me to wear a belt if I go heavy on my tricep work. My goodness. Most of the time my cortisol levels go up even more. Hopefully, an empty gym tonight.

Lol that shirt is the bomb! Too chicken to wear that shirt though haha. Makes you appear very elitist, especially for me at beginner / intermediate lvl. My sets all pyramid ones le bro, urs probably 12 reps for all sets. Tried it before and totally couldn't make it zzz

You're talking about work pressure? Come we switch professions and see. Try working out with 2 hours sleep the night before. =P

Give DTP a try. Dramatic Transformation Principle.

10 sets
50 rep light weight
40 rep increase
30 rep increase
20 rep heavy
10 rep heaviest
10 rep heaviest
20 rep heavy
30 rep decrease
40 rep decrease
50 rep decrease

do it for antagonistic muscle groups.
bis and tris( curls and skull crushers)
chest & back ( db press and db rows)

Supersets style 50 reps curls supersetted wit 50 reps of crushers.get the idea?

You can try just single exercise and rest 30 seconds between sets. or you can challenge yourself and go for the superset and rest 1 minute.

For legs, you can try extension and leg curls.

Shoulder Press and Shrugs

Leg Press(single exercise)

I don't usually decide what to do till I get to the gym    But maybe something like

Warm up with DBs/empty bar

Incline DBs x 5
Flat BB x 4
Incline flyes x 4
Hammer strength machine x 4
Incline flyes x 4
Cable flyes x 3/4

Typically 10-15 reps a set with as much as weight as I can get for that rep range.

Kejap
How do u measure intensity?
I know volume is sets so intensity is reps?

Same goes to me

huhu

Mine
seated db shoulder press 4 working set
standing lateral raise db 4 working set
front delt db 4 set
rear delt db 4 set
lateral raise with cable 2 set, 2nd set till failure
upright row

so, i still continue with tricep somehow
close grip, skull crusher and tricep extension

move to abs then 10 minutes on threadmill

I workout quite long, always 1.5 -2 hours

Done
*duno some of the name of the workout 

I've been doing some reading and apparently upright rows are bad for your shoulder?
I've been doing them for quite some time and i dont seem to have any pain/injury.Any of you had any bad experiences with it.

Yea currently i doing 2 bodyparts per day... so i train bi and tri 3 times per week.. i can see it grows...

chest bi
leg tri
backs bi
shoulder tri

den one more day bi and tri..

Now days, keep on doing abs and cardio after weight session. Hope to have some pax