Second Step

[I_lift]

Am WorkOut (Mon Morning)

Shoulders

Single Lateral Raise (Low Pulley)

20lb x 12

30lb x 10

40lb x 08

Seated Lateral Raise (DB) ss Shoulder Press (DB)

12.5lb x 12 ss 20kg x 10

15.0lb x 12 ss 20kg x 10

17.5lb x 12 ss 20kg x 10

20.0lb x 12 ss 20kg x 10

Arnold Press (DB)

14kg x 10

16kg x 10

20kg x 08

Front Raise (DB Singles) ss Up Right Row

8kg x 15 ss 40lb x 15 - Warm Up

10kg x 10 ss 50lb x 10

12kg x 10 ss 60lb x 10

16kg x 10 ss 70lb x 10

That was it. Totally unmotivated at the moment. Not getting results as fast as I would like.

Cardio

Treadmill - 20minutes - 2.3kms - 188 Calories

[I_lift]

PM WorkOut (Tue Night)

Chest

Flat BB Press (Warm Up)

40kg x 30 (10-Low, 10-High, 10-Full)

50kg x 20 (extra wide grip)

60kg x 20 (extra wide grip)

Flat DB Press

20kg x 10

30kg x 10

40kg x 08

45kg x 06

50kg x 01 :cry:

Incline DB Press

20kg x 10

25kg x 10

30kg x 10

40kg x 04 :cry:

Incline DB Flye ss Flat Flyes ss Pec Deck

15kg x 10 ss 100lb x 12 ss 80lb x 10

20kg x 10 ss 130lb x 10 ss 80lb x 10

Cable Cross-Over

50lb x 12

60lb x 10

70lb x 12

Seated Flat Press

80lb x 10

100lb x 10

120lb x 10

140lb x 08

160lb x 04

That was it. Messy workout, no structure at all.

[FastFreddy]

hay there m8,

i just had a lil read of ya workout,

i dont volume train these day s but have i idea for ya with ya system to get moving again.

see if ya can try doing this,

4 chest:a stretch movement,db flys 3 light sets,a mass movement:bb bench press 3 heavy sets,and a blood volume movementwith a full contraction holding each rep 4 5 seconds cable cross overs or pec deck.

as you see,three movements for each muscle,:stretch+mass+blood volume.

back:pull overs+cable rows+pull downs

try going light for the stetch movement and feel the stretch

try doing low reps woth mass movement

try doing high reps with contractions in each rep for fulling the muscle with blood.

this is a great volume training system and if ya think about ya workout and wright it out befor going to the gym its a good pump!

you will have to think about the way each movement use that muscle before adding it ti the program,

c ya!

[I_lift]

PM WorkOut (Fri Night)

Arms

Rope Pull Downs ss Staright Bar Push Downs (War up Sets)

10kg x 20 ss 60lb x 20

15kg x 20 ss 60lb x 20

20kg x 20 ss 60lb x 20

Push Down (Curl Bar)

20kg x 12

30kg x 12

40kg x 10

Skull Crushers ss Close Grip Bench Press

20kg x 12 ss 40kg x 15

25kg x 12 ss 60kg x 12

30kg x 09 ss 70kg x 11

Bowflex Preacher Curl (Warm Up)

40lb x 20

60lb x 20

DB Preacher (Singles) ss EZ Bar Drag Curl

10kg x 10 ss 25kg x 10

12kg x 10 ss 25kg x 12

16kg x 10 ss 25kg x 12

Cross Body Hammer Curl (DB) ss Hammer Curl (Tricep Bar)

12kg x 10 ss 30lb x 10

14kg x 10 ss 40lb x 10

16kg x 10 ss 40lb x 15

That was it, had to add supersets as I was very short on time. I will be looking at changing all my workouts next week.