Chest & Tricep Routine

So here we go , first routine of the week which is good to start off with - Chest and triceps. These aren't antagonistic muscles , rather they work together so you tend to get a better pump and overall better workout. In this workout my wrist is still damaged but it holds up.

Chest :

• Bench Press : 2 sets - Max weight & Max reps
• Super Set : 2 sets - Incline Dumbbell Press + Pec Dec Machine - Max weight - 6-8 reps

Triceps

• Super Set : 2 sets - Skull Crusher + Tricep pull down - Max weight - 6-8 reps
• Dips : 2 sets

Alternate:

• Chest : Do 1 set of flat bench and 1 set of incline bench
• Tricep : You can superset skull crushers with close grip bench press.

Below is the video for the workout

I had made a typo and the end it is supposed to be "subscribe" while the video shows subscide. My apologies.

Damaged Joints and Lifting

As of recent, I have been doing leg press with 7 plates and squats on the smith machine with 3 plates and upon first trying it , my knee left knee started hurting and proceeded to persist the day as well, so I completely gave it a rest and by this week my leg press with the same weight was upped by 3 reps , total of 11.

The second workout that same week , I did concentration curls sitting down instead of standing up with 35 , and it JACKED up my wrist . The Following week it was still hurting as well as today. With it still hurting it bit my back. Although I could use the pec-dec machine at 185 and dumbbell press 65 no problem , the bench press paid the price . Instead of 6 decent reps with 225 , barely squeezed out 1. And now it hurts even more. So to avoid any depressing days at the gym like mine and possible permanent damage here's some tips.

ADVICE :

1. Give joints a rest for a week or so , if they continue to hurt severely go see a physician or give it more rest , don't kill yourself.
2. Avoid lifting or attempting to perform any wrist twisting motions that can aggravate the injury.
3. Ice the joint if you feel discomfort after the workout to reduce further damage and wear straps for the appropriate joint to further help healing.
4. Do occasional stretching in different directions as well as massages.

Intro

Hey , my name is David also known as Dave . I've been lifting weights on and off for about 3 years but only until last year I actually had the time and facilities to train properly and consistently . I'm 19 , 5"10 , 209 pounds . I went from a bench press of 155 to 305 within 6 months or so . Same went for my squat which was 195 and now it is roughly 335. My final goal is to roughly be able to bench and squat 500 , leg press 1500 and deadlift 500 as well. On my blog I will post my routines and tips along with videos of workouts and meal plans and weekly work out schedules .