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hacklerr

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  1. Hey there, I'm kinda new to this, I've been lifting for about two years now, but doing it on and off and with no real idea of what I was doing, so lately I've been trying to hone in a program and work on building some mass. my work out is as follows: 3 sets of 12 curls with 20 lbs 2 sets of 10 hammer curls with 20 lbs 3 sets of 10 seated shoulder presses with 35 lbs 3 sets of 10 dumbell flys with 35 lbs 3 sets of 10 single arm rows with 35 lbs 3 sets of 12 flat chest presses with 45 lbs 3 sets of 35 weighted crunches with 45 lbs I do this every other day and on my off days do 2 sets of 60 push ups and one set of 40 push ups. and suggestions or tips are appreciated!
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