I just follow darklight's guide of workout recommendations:
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Chest:-
Compounds
Flat barbell bench press
Machine chest press
Incline barbell bench press
Flat db bench press
Incline db bench press
Smith machine incline bench press
Gironda neck presses
Then isolations:-
Flat db flyes
Incline db flyes
Cable crossovers
Pick 3 compounds, 1 isolation
Back
Seated cable rows (H)
Machine rows (H)
Barbell rows (H)
Close grip suppinated pulldowns (V)
Wide grip suppinated pulldowns (V)
Hammer grip pulldowns (V)
Behind the neck pulldowns (V)
One arm db rows (H)
T-bar rows (H)
Shrugs (Done at the end of every back workout)
*H - horizontal
*V - vertical
Pick 2 horizontal and 2 vertical pulling movements
Shoulders
Compounds
Smith machine shoulder press
Seated barbell shoulder press
Seated dumbell shoulder press
Military press
Pick 2 compounds
Isolation for side delts
Db side lateral raises
Cable side lateral raises
Pick either 1 for side delts
Isolation for rear delts
Bent over rear delt raises
Seated rear delt raises
Face pulls
Pick 1 for rear delts
Legs
This is a bit different. We alternate between GVT (German Volume Training) of leg presses 10 x 10 and squats (traditional style of 4 sets) every week.
Then we finish off with:
Leg extensions
Leg curls
Calf presses
Arms
Biceps
Standing dd curl
Concentration curls
E-Z Bar curls
Seated incline dumbell curls
Machine curls
Preacher curls
Triceps
Tri extensions
Close grip bench presses
Weighted dips
Machine dips
One/2 armed overhead tri extension
Tricep pressdowns
Pick 3 each. Done superset style, which means NO rest at all. The moment you finish a set of bis you move straight to tris.
Did cardio today. I walked in aiming to do 20mins, but by 15mins I was already feeling my whole body burning. Stamina, however, was still not a problem at this point. I knew I should've stopped then, but I didn't like the feeling of 'losing' haha so I went ahead and did 20mins anyway. Came back, looked into the mirror, OMFG! Chest looked flat as shit T.T
Seriously, what do you do to get that 'cleavage' for the chest? My cleavage area is
COMPLETELY flat and ugly! T.T Speaking of which, its my chest workout day tomorrow, hopefully I have the willpower to maintain a proper diet!
CardioTreadmill - JoggingConstant 10km/h for 20 minutes
DietBreakfast: A bit of cereals + milk, 4 biji siu mai
Lunch: Nasi goreng kampung + Chicken breast
Preworkout: 4 half-boiled eggs, 250ml Milk, 1 slice Wholemeal bread
Postworkout: Isotonic drink, 250ml Milk + Whey
Dinner: Rice + dishes
Supper: Undecided
Thanks bro. Thank you so much.
Ooops sorry, I salah baca. Cleavage flat? That one I don't know how lah... my chest also kecik only, no cleavage to worry about yet.