add dumbbell squat. but at least 15kg db. if too light, maybe can learn jumping squat with dumbbell but must learn how to "land" properly.


Chow

squat is freeweight. its not that hard.
plus can do with dumbbells. the form is "macam nak berak" style lol

Chow

that guy workout is ok, but from your log you not properly follow his routine


Chow

workout. and how did you do machine dips at home?


Chow

that poundages still not adding the bar right?


Chow

lulz...i dont want to be too harsh
Shah_15, i think you actually stronger, but maybe you're too afraid to try heavier weights, many skinny dudes in gym also like that.

i always tell them
"kau kene angkat macam nak mati, baru boleh besar, if u didnt lift the weights u will die....lol "

Chow

shah,

according to your weight, i think u can do like this.


All poundages include bar
Bench press - 30-40kg
Squat 30-50kg
Deadlift 40-60kg
Barbell row 20-30kg


of course i didnt know your strength level, just guessing. IF you did sports or any labor work before, this shud be no problem at all.

Chow