ExRx.net

Hi everyone,

I have been doing this workout program for a month. I will rest for 2 days after my intense workout. Sometimes on the second rest day, I would swim for 15-20 mins. I exercise at night and on weekdays morning, I jog or do the stepper for 15 mins.

All exercise will be set of 3 and reps of 12, 10, 8

Dumbell Shoulder Press
Barbell Curl
Cable Pull Down
Lever Chest Press
Dumbell Shrug
Pec Dec Fly
Barbell Bent Over Row
Barbell Upright Row
Concentration bicep Curl 1 set 15 reps.

The exercise are not in order but will always start with shoulder press and ends with 1 set of Concerntration bicep Curl.

I dont exercise my legs because i have damaged my cruciate ligaments on my knees.

Your experience advice and feedbacks will be much appreciated.

Thanks

Do chest before shoulders. You don't want to do chest press with fatigued anterior delts.

Why lever chest press and not barbell or dumbbells?

I don.t know fore sure, but probably that person doesn't have your equipment available. I do workarounds all the time.
Tim

Thansk for reply.

I will try to do chest in my next workout.

I do chest press because I do not have the equiments. I have dumbell though.

Is dumbell bench press better than lever chest press?

Cheers everyone

yes

Wait a sec. So you can't pop for a bar, but you have a lever chest press, a pec deck and cable? I guess you ran out of money. I would have run out after the first one.

hahah sorry for misunderstanding ironman,

My apartment provides a very small gym for its residents. So I get to use the gym anytime I like. However it has very limited equiments.

Honestly I cannot aford either.

E

I would very much prefer dumbbell bench press to lever chest press. You have to ballance the weights, so it's much more difficult/functional.