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Thanks mate! I just finished my workout and i added laterals. I was lifting at a weight that was heavy for me and i was failing on some stress but I'm not feeling the feeling of soreness/being worked out that I felt in my muscles hours after my workout. If I'm not feeling sore on the day or the following day, am I not pushing myself hard enough?

This gym is just around the corner. I'm gonna go in tomorrow but eager to knows more before I visit it. If you're a member, what's it like? What have you guys heard about it? Cheers

What a legend! Thanks a ton for reviewing and giving me insight on what needs to be fixed. Yeah I'll be doing this full body workout Mon, Tues and Fri. With fatigue levels, I have been going to failure. E.g with the DB Press I lift 35 kgs and fail at 6. I have about 1 minute and a half rest between sets but I think I have to change this because I start to lose technique on my exercises. Should I add add 2 sets of Arnold press and 2 sets of db side lateral raise on top of my db shoulder press for medial delt work because I'm dropping the sets for tris and bis? Thanks!

Thanks so much for your response! This is the program I'm doing now. Tuesday Thursday and Saturday is cardio. Weights on Mon, Wed and Fri. Because I do 4 sets per muscle group, I mix it up e.g for chest, I'll do dumbell bench press for 2 sets then incline bench press for 2 sets and for another muscle group I'll do the same exercise for 4 sets but change the exercise for the next workout session. What do you think of this program? Thanks! Weights - mon, wed, fri Cardio - Tues, Thurs, Sat Dumbbell Bench Press 2-4 sets, 6-8 reps Dumbbell Shoulder Press 2-4 sets, 6-8 reps Bent Over Barbell Row 2-4 sets, 6-8 reps Barbell Curl 2-4 sets, 6-8 reps Tricep Push Down 2-4 sets, 6-8 reps Decline Crunch 2-4 sets, 6-8 reps Leg Press 2-4 sets, 6-8 reps Standing Calf Raise 2-4 sets, 6-8 reps

Not trying to beer rude but I'm asking him not you. He's told me to add exercises and do less sets so I'm just asking him what he recommends because he has a wealth of knowledge. I'll prefer him making the decision to pay or not pay for his help. Not you

Can you please adjust my program, adding new exercises and number of sets. Cheers

Pretty good for someone who has never done legs and been out of the gym for a few years lol Don't have enough time but once I start my cardio, legs takes care of it self. It's enough to get them looking good

Gain muscle and lose fat. Main reason for training is to look good. I want to make sure that the program I'm doing is the best program to help me hit my goal rather than wasting a session by not using another program that could help me get to my goal faster. Cheers mate

Lol Bruh I'm samoan. I get tank legs just from running Haha. Never done one leg work out in my life

Thanks for stating the obvious

I'm very busy during the week so the days I'm going to commit myself are Mon, Thurs, Sun. Mon: Chest & Back Barbell Bench Press – work up to a 5 rep max for the day Set 1 at 50% – 1 set of 5 reps Set 2 at 60% – 1 set of 5 reps Set 3 at 70% – 1 set of 5 reps Set 4 at 80% – 1 set of 5 reps Set 5 at 90% – 1 set of 5 reps Set 6 at 100% – 1 set of 5 reps Incline Dumbbell Press – 3 sets of 6-8 reps Dips – 3 sets of 6-10 reps Pullups – 3 sets of 5-8 reps Pendlay Rows – 3 sets of 6-10 reps Pulldowns – 3 sets of 6-10 reps Thurs: Shoulders & Arms Military Press or Dumbbell Press – 3 sets of 6-8 Lateral Raises – 5 sets of 10 reps Barbell Curls – 5 sets of 6-10 reps Dumbbell Curls – 3 sets of 6-10 reps Sun: Back & Biceps Barbell Rows – 5 sets of 20-8 (Pyramiding) reps Barbell Shrugs – 3 sets of 15-20 reps Rack Deadlifts – 3 sets of 10-12 reps Pullups – 3 sets of 6-10 reps Pulldowns – 3 sets of 6-10 reps