I use this section to keep track of my workouts, I have been training for 8 years.

33 Y.O 174 cmX 82 kg

My current split is divided into:

Push (Chest)

Pull

Legs

Push(Shoulder)

Rear

main goal to improve muscle quality and proportions.

03/12 Push (Shoulders)

Shoulder press db 32×10 30×13 30×9,5

Panatta Smith incline 30 90×6 80×8

Panatta Pec fly 50×8…

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Hey Guys,

currently I have the possibility to train only at home with few tools.

rack, olympic barbell, bench ,dumbbells up to 42 kg, bumpers 150 kg.

What do you think of this selection of exercises?
I’m currently in minicut as a result the volume is really low.

Upper 1
flat dumbell bench press 1×8-12 , 1×12-15
Military press… Read more

Photo

Hi guys

I spent a year between high calorie and normal calorie with only 4 weeks of minicut in May.
given the condition is it better to make a long cut or a minicut again?

Hi Guys,

I decided to lose 5-6 kg before returning to build.
The duration of the Minicut will be 6 weeks.

Any advice?

Current macros :

ON 300 C 160 P 50 F
OFF 200 C 190 P 60 F

174 cm x 80 kg

10 k steps every day

Split U/L 3 For week
Top set 6-9 Back off 12-20

Upper 1
Rdl
Incline Bench
Lat machine (Upper Back focus)
Smith CGP… Read more