my 1st 8weeks

[proteinpower]

hey just started doing a bit of weights as ive always been a lil guy,

im 22 male 5'7 currently round the 68-70kg mark

im using a 2day split

chest/ triceps

shoulders/ biceps

with added abs and back on each

( i know your all gunna kill me for not doing legs)

this is what i do

CHEST ( all sets i do are usaly 8X4sets )

bench press- 26kg DB

incline- 20kg

decline- 24kg

flys- 16kg

pressups- max

TRICEPS

extention 17kg

pushdown 50kg ( cables)

alt grip pushdown (cb)

dips

SHOULDERS

shoulder press 20kg DB

upright row 20kg (ezbar)

lat raises 7kg

BICEPS

curl 14kg

21s 10kg (ezbar)

hammer curls 14kg

[Phedder]

Can I just ask why you're not working legs? If you're physically able to, throwing in a set of squats on day 1 and deadlifts on day 2 would do wonders. Could throw in some pull ups or chin ups on shoulders/biceps/back day also, Deadlifts and pull ups/chins would do more for your biceps than curls ever will, not to mention back.

[proteinpower]

yeh ill add some legs in, and also back

[train hard]

if you have just started weights you want to master 3 lifts squats ,deadlifts and bench press learn good form and push yourself to get stronger in those lifts forget about 21s drop sets and all the other fancy stuff and eat a solid diet

workout 1 legs/chest

squats 5sets warm up then 15 reps 12 10 10 and 8

lying leg curls 3 sets of 15

standing calf raises 3 sets of 15

bench press 5 sets warm up then 12 10 8 and 6

dumbell flys 3 sets of 15 12 10

workout 2 back shoulders and arms

deadlifts 5 sets warmup then 12 10 8 6

lat pull downs or chins 3 sets

seated military press warm up then 4 sets

3 sets of upright rows

3 sets of barbell curls

3 sets of skull crushes

i was a bit board today so typed up this its just an example not the rule im not a huge fan of the 2 day split but give it a try if you want train hard get lots of rest and make sure you eat eat eat!

[train hard]

did you make up that routine yourself? is your goal to look good in a tight shirt at the nightclub? if so stick to that program but if you want to build a decent pysique you are gona have to change that hole thing sorry felt like a rant :x

[proteinpower]

haha yeh kinda is my goal too look better and gain a bit aswell, aways been a lil guy so just kinda wana beef up a lil