[Noob!]

First workout in a while but main goal is consistently lift big and then next yr get into competition

Chest
Bench Press
- 60kg/ 12 reps
- 70kg/ 12 reps
- 80kg/ 7 reps
-90kg/ 1 rep

Incline Bench press
- 40kg / 12
- 60kg /12
- 70kg/ 3
- 60kg/ 8

Incline flys
- 15kg/12
- 20kg / 12
- 25kg/ 8
- 30kg/ 4

Cable cross overs
- 20kg/ 12
- 25kg/ 10
- 30kg/ 2
- 25kg/6

[ryanmalone43]

looks like youve got a good variation of exercises man... w ahts your split look like?

[Noob!]

http://www.bodybuildingdungeon.com/f...ing-split.html

[Noob!]

Back Work out

Barbell rows
- 60kg 12
- 100kg 12
- 140kg 8
- 160kg 2

T- bar rows
- 80kg 12
- 100kg 10
- 110 kg 3
- 100kg 6

Straight arm pull overs
- 40kg 12
- 50kg 10
- 60 kg 1 partial
- 40kg 12

Machine Pulldowns cable
- 60kg 12
- 80kg 12
- 90kg 8
- 100kg 4

Dead lift
- 60kg 8
- 100kg 8
- 140kg 1

[ryanmalone43]

id hit deads first on back days and maybe replace straight arm pullovers with lat pulldwons or pullups, thats just me though... all in all youve picked good exercises though.

[Noob!]

Originally Posted by ryanmalone43

id hit deads first on back days and maybe replace straight arm pullovers with lat pulldwons or pullups, thats just me though... all in all youve picked good exercises though.

I was thinking that but I got a pretty thick waste. (Not fat) but not small either! If I prioritised deadz do u think that would effect that area.

Oh yeah and machine pull downs are lat pulldowns (lol I just invented a name for them I think)

Im actually worried a bit because the machine only goes to 100kg. So I'm gonna have to do weighted chins but difficult with balance and all!

[ryanmalone43]

Originally Posted by Noob!

I was thinking that but I got a pretty thick waste. (Not fat) but not small either! If I prioritised deadz do u think that would effect that area.

Oh yeah and machine pull downs are lat pulldowns (lol I just invented a name for them I think)

Im actually worried a bit because the machine only goes to 100kg. So I'm gonna have to do weighted chins but difficult with balance and all!

man, its hard to say with those deads... if it was me, personally i would do them, just because their such a great exercise for back and hamstring development. I seriously doubt theyll make your waist look worse, i think a lack of lower back development would look worse than a thicker waist even if it did. I have a lower back injury and WISH i could do deads right now, so if your physically able... do them!! .... i guess if your gyms lat pulldown doenst have enough weight, you could do those later in the workout when your muscles are more fatigued. Edit:... also i wouldnt go as low as 4 reps the lat pulldown, 8 is probably teh reccomended lowest, but if you feel your makin good gains from that set of 4 then go for it.

[Noob!]

Biceps

Barbell curl
- 40kg/ 12
- 50kg/12
- 60kg/12
- 70kg/3

Dumbell preacher curl (weight is one hand)
-15kg/12
- 20kg/ 12
- 20kg/ 3
- 15kg/ 12

Dumbell curl cork screw (weight is one hand)
- 15kg 12
- 20kg 12
- 25kg 2-----> Drop 20kg 8
- 15kg 12

Machine alternate curl (one hand)
- 30kg 10
- 35kg 7
- 35kg 6
- 30kg 5

Triceps
Narrow grip barbell press( thumbs width)
- 60kg 12
- 70kg 12
- 80kg 2
- 60kg 12

Triceps extention
- 50kg 12
- 60kg 12
- 70kg 0 ----> 60kg 6
- 50kg 12

Cutlers single hand extentions
- 10kg 12
- 15kg 12
- 20kg 3
- 15kg 8

Rope extention (palms out)
- 10kg 12
- 20kg 12
- 30kg 4---> 25kg 8
- 25kg 7

[Noob!]

^^ Thanks ryan will do deadz at the beginning! cool to get ur feedback!

[Noob!]

Right
Shoulders and traps workout

Smith machine standing military press
- 20kg 12
- 40kg 12
- 60kg 7
- 70kg 4

Seated laterals dumbells (each hand)
- 15kg 12
- 20kg 12
- 25kg 3
- 20kg 7

Bentover cable laterals (each hand)
- 5kg 12
- 7.5kg 12
- 10kg 7
- 7.5kg 8

Upright rows (tumbs width grip)
- 40kg 12
- 60kg 11
- 80kg 3
- 60kg 7

Smith machine shrugs
- 120kg 12
- 180kg 12
- 200kg 3
- 180kg 12

[Noob!]

LEGZ

Smith machine squats
- 60kg 12
- 80kg 12
- 120kg 12
- 160kg 3 ----> 120kg 12
- 160kg 3 ---> 120kg 12

Legpress
- 300kg12
- 340kg 12
- 380kg 12
- 400kg 8

Leg extention
- 60kg 12
- 70kg 12
- 80kg 12
- 90kg 8

Seated hamstring curl
- 40kg 12
- 50kg 12
- 60kg 12
- 75kg 6

Stiff leg deadz
- 100kg12
- 120kg 12
- 140kg 8
- 100kg 12


Standing calf raise
- 120kg 12
- 160kg 12
- 200kg 12
- 240kg 1

[Noob!]

^^ Oh yeah seated as well

60kg 12
- 80kg 12
100kg 3

[Basso]

Quick suggestions,
1. I agree 100% with prioritizing DLs, this is bread and butter and should lead the way!
2. I hate the smith but it has it's place, but I would definitely not use it for Squats, military press or shrugs. These are lifts that work a lot of muscle groups indirectly and you lose sooo much by using the Smith (especially squats) If you want to progress more I would swallow my pride and get under the bar. Standing military press is an excellent lift, helps alot with core strength also.
- Another problem with the Smith and these lifts is the lifting plane. If you are squating and you get a little out of the groove, you will try to adjust but the bar will not move, increasing your chance of injury
- Were do you stand? or put a bench, is the bar in the perfect plane? The smith is extremely restrictive and does not allow the stabelizing muscles that would normally be worked to interact.

I would save the smith for lighter work towards the end of a W/O, keep your core lifts on the bar, your gains will be much greater. JMHO