[Arron Matassa]

Hey, where did you get the 2 sets chest from? As far as I can remember there was only one Set?

I thought we did two sets for a compound on legs and upper? I could’ve gotten this confused so thanks for point it out!

[Arron Matassa]

Heavy upper & light legs
Incline dumbbell press 3 x 3 30kg x 8 | 30kg x 7 (possibly lighter next time. Form questionable)
Military press 2 x 3 40kg x 10
Barbell over head tricep press 2 x 5 40kg x 10 (sleeved)
Lat pull down 2 x 4 55kg x 10 (heavier next time)
Chest supported dumbbell row 2 x 4 20kg x 10
DB skull crushers 2 x 3 12kg x 10
Dumbbell curls 2 x 3 14kg x 10
30 minutes

Leg curls 2 x 5 36kg x 20
Abductors 1 x 5 32kg x 20
Barbell squats 2 x 3 40kg x 20 (heavier next time)
Leg extension 43kg x 20
Standing calf raises 25kg x 20 | 30kg x 20
Hanging ab raises BW x 20
25 minutes

[Arron Matassa]

Rest day

[Arron Matassa]

1) The blue print looks decent to me buddy .

2) Everything looks decent. Personally I’d prefer a more stable overhead press than the BB standing military press .

3) yes one working set after however many warm up sets you need to get ready.

4)Any wide stance leg press will always tax adductors. 🙂

Hey mate,

Thanks for getting back to me on this! Would a seated smith press better for shoulders?[/quote]

I would say so yes ..high incline smith . 🙂[/quote]
Is there a certain angle you would recommend?

[Arron Matassa]

The educational videos on here, scanning through the logs of programs others do, and honestly just picking something that you think you would enjoy, adhere to, and progress from and just try it, then stick with it if you like it and scrap what you don’t!

Yeah I’m making my way through the education videos and I’ve drafted a full body workout that i posted separately under another heading so I’m going to try it out tonight!

[Arron Matassa]

1) The blue print looks decent to me buddy .

2) Everything looks decent. Personally I’d prefer a more stable overhead press than the BB standing military press .

3) yes one working set after however many warm up sets you need to get ready.

4)Any wide stance leg press will always tax adductors. 🙂

Hey mate,

Thanks for getting back to me on this! Would a seated smith press better for shoulders?

[Arron Matassa]

Today was a training day

Fullbody A (heavy upper light lower)

Low incline db press: 7x34kg

High incline smith press: 6x80kg

Dips: 7xbw

Straight bar lat pulldown: 5x95kg

Barbell row: 5x80kg

Upright row: 6x40kg

Ez bar cable curl: 7x55kg

Sa crossbody pushdown: 8x25kg

Hamstring curl: 15x75kg

Leg press: 14x175kg

Adductors: 16x90kg

Nutrition: 4200cals, 275p, 580c, 85f

Steps: 5500

Hey bud great lifts! I was wondering how did you warm up on each set or did you just warm up in the beginning? Thanks

[Arron Matassa]

If you are also looking for resources outside of the app have a look at Jordan’s YouTube channel and also kubas. You will find some really good info there

I will have a look thanks Marc!

[Arron Matassa]

Hey guys,

That’s a lot for the responses. The videos aren’t available for a few more days but I may just get the year’s subscription. Appreciate the help!