Protein shake time with Dyadka and Sparkie!

Right now muscle only feel lazy as a sense that they lost some energy today

Indeed. Whatever your goal is, reaching closer to it will make you want to work even harder. I would say it can be a little addicting at times xD

@jesper0 I'll just share my routine here. Sunday: Chest Do a pre-warmup with pushups, I tend to do decline pushups to better work my serratus anterior. I will do 150 as my pre-warmup in sets of 40 or 50, depending on how spry I'm feeling. If you are getting started I would suggest at least 3 sets of 10. Then hit the bench. Start off at a low weight to warm up the muscles that are going to be used. Go up to a weight that you can barely finish a set of 10. Then lower the weight to the warm up weight. Starting off I'd do 3 sets. A warmup weight, a hard weight, then the warmup weight again. Once you gain experience you can add more sets going up to that hard weight. The warmup weight can be as small as you want, but a good rule of thumb is to feel a slight pressure in your muscles on the warmup weight. Then I do an incline bench press. Same deal as the regular bench press. Low weight, high weight, low weight. A decline bench press, same as everything else. Tricep extensions for the last workout before I go for muscle failure. I'd reserve this for when you get comfortable working out since the workouts above are going to get your triceps pretty good at first. Finally flies, I do these until I hit muscle failure. Meaning my body refuses to move those muscles anymore. I'd reserve this last set for when you get comfortable with working out. If you are starting out and hit muscle failure, your body isn't going to recover in time to work those muscles again when it is time. After that I will cool down with an ab workout which is usually 5-600 situps of varying types. I tend to do this after every workout so this is where I get my ab workout from. Do your best to do around 10, see if you can increase that as time goes on.

Monday: Arms I start off with a few pull ups to get myself warmed up. I move into barbell curls with an EZ-bar. I tend to do the same with what I do with my chest with these. Start off at a lower weight, go up and then back down. I then do preacher curls, which are a real pain in the ass to get started on. Same deal. Though I tend to keep on these for a while instead of doing the usual. Getting started though, you should do the 3 set rule I then do curls off the leg which is in place of a concentration curl. I do this because I broke the brace for doing concentration curls. I'd leave these out when getting started. Hammer curls, these are great for forearms. These I do the same as before. You may want to leave these out at first. Arms will probably be hurting at this point for starting off. Then finish off with the situps.

@draig I love doing them, I just don't have the proper place to do them in my home gym.