my training

Agenda SG

squats 10kg - 4x10
calves tiptop or something 10kg - 4x20
deadlifts 15kg - 3x10
military press 10kg - 4x10
bench press 20kg - 6x10
rows 9kg - 3x10
bicep curls individual 9kg - 4x10
hip flexors - 4x12
abs crunch 12 out of 15 weights - 1x40
shoulder shrug 20kg - 4x15

done not in order and normally complete within 1 hrs 15mins and taken with 1 and 1/2 scoop of ON whey after.

how is it? normally i go on monday, wednesday and friday evening time at 7, 7 and 4 respectively

galapogos SG

Since you’re a beginner, drop all isolation exercises and only keep the compounds.

Agenda SG

after close to 2 weeks of HIIT + gym..

things are finally slowly but surely getting back to normal

Embarassed

you have any suggestions to substitute the isolation excercise to more compound ones? thinking of lat pull downs, but i think I trained that by doing deadlifts and shoulder shrug.

galapogos SG

All you need are the 6-8 compound free weight movements
Bench
Squat
Dead
Press
Row
Chinup
Reverse leg curl/GHR
Split squat/lunge