my training

• Agenda

  26 Jan 08, 23:41

  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

  27 Jan 08, 12:00

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

  27 Jan 08, 12:45

  after close to 2 weeks of HIIT + gym..
  
  things are finally slowly but surely getting back to normal
  
  
  
  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

  27 Jan 08, 17:58

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