Protein shake time with Dyadka and Sparkie!

@koroshiya_desu They say if you externally rotate your shoulders 3 times in front of a mirror, Jeff Cavalier will appear

@koroshiya_desu I do the push (chest, triceps, shoulders) pull ( back, biceps) leg split. I follow Jeff's dumbbell series cuz I only have a barbell and two dumbbells. What do you do?

I will post one routine a day. Today as always should have been chest day for me. Since the gym at the academy only opens up tommorow, I didn't get to start working out again. Monday: Chest, tricep Before the workout I always stretch using stretching ropes. Also do some really light shoulder presses with like a 2-3kg weights, just to loosen them up. First I always hit the bench. I do a warmup set with a light weight, usually around 40kgs. Then after a warmup, I try to press my last PR weight. How usually I know if I can set a new PR is if I can press my last PR weight around 2-3 times. After that I remove the weights back to 40kgs and progressively add 20kgs each set until I reach around 100kgs. I do that with most of the main lifts including squat and deadlift. Of course the numbers differ for me. Sometimes, while benchpressing, I do super sets, with incline chest press, on a machine. Not always though Then I do Incline bench press. Same thing as the flat bench press. The numbers might differ though After that I do Pectoral Fly with a machine. 4x8-10 reps Then I do chest crossover with cables. Both low and high. 4x8-10reps Sometimes I variate and workout more with dumbbells than with machines. But I prefer the machines more Tricep: I do a super set of Tricep Pulldown and Overhead Tricep Extention. Both are down with a rope attachment. 3-4x8-10reps After that I do a Lying Tricep Extention with an EZ bar. 4x8-10reps And for the last exercise I do a drop set of a one arm tricep extention 4x8-10 reps starting with around 20kgs and dropping the weight by 5 each set