Great gymming sets and supplement advice ~ Gym and eat properly

Hey everyone! :)
This blog is aimed at all the guys, but if you a big strong muscular woman feel free to try!
When you gym, doing the correct sets and reps per set is important!
Im going to tell you my gymming plan for each muscle group. per day
im putting up yesterdays and todays gym plan and will update it regally!
An important thing to remember is that you need to push yourself , BUT if you cant push that weight for the allocated number of reps per set then you wasting your time! Try push the weights i have said below, but if you cant, push what you are comfortable with!

Mondays:
Today we going to train chest.
Getting a big chest is always good so push yourself and start your week of gym off strong!
Remember to warm up shoulders and chest with light weights(4 or 6kg dumbbells)

Number of sets PER exercise: 4 and Number of reps PER set: 10 (unless stated otherwise)

Incline bench press:

Warm up on 60kg
Set 1: 70kg
Set 2: 80kg (try between 8-10 reps)
Set 3: 100kg (between 4-5 reps)
Set 4: 100kg (between 4-5 reps)

Incline dummbell fly press:

Set 1: 14kg
Set 2: 16kg
Set 3: 20kg
Set 4: 24kg

Normal bench press:

Set 1: 70kg
Set 2: 80kg
Set 3: 100kg (try between 4-5 reps)
Set 4: 120kg (try between 4-5 reps)

Machine fly super set: (You super set between each machine none stop)

pectoral fly press machine:

Set 1: 60kg
Set 2: 65kg
Set 3: 70kg
Set 4: 75kg

Chest press machine: (close grip so it works fly's)

Set 1: 60kg
Set 2: 65kg
Set 3: 70kg
Set 4: 75kg

Tuesdays:

Back. This is my favorite muscle to train.

Big back is always good!!

warm up with wide grip pull up's (5reps and 3sets) just to get the blood flowing

Lat pul down machines: (remember when doing this exercise do not use momentum to pull the weight down! focus on using your lats! On the machine there will be a place to hook your knees in, lift that up all the way so you dont use it to help you pull the weight down!

Set 1: 60kg
Set 3: 70kg
Set 4: 80kg
Set 5: 90kg

Sitting rows: when doing this, remember keep back straight and when you pull the bar towards you, you must feel you back squeezing!

Set 1: 65kg
Set 2: 75kg
Set 3: 95kg
Set 4 push yourself by doing a proper drop set 10reps each weight non stop :

105kg
95kg
75kg
65kg

lateral back row: (do not do each side at the same time)

Set 1 : 60kg
Set 2: 80kg
Set 3: 100kg (6-8 reps)
Set 4: 100kg (6-8 reps)

Lastly my favorite. DEAD LIFT!! This is an essential exercise to do as it helps put grow muscle and is pure strength (NB!! If you do not know how to dead lift then do not push these weight, start light and get your form right when doing it, ask for help if necessary)

Set 1: 100kg
Set 3: 120kg
Set 4: 140kg (6-8 reps)
Set 4: 160kg (3-5 reps)

NB... remember to stretch before and after for each exercise and stretch before each set!

drink water before each set or after each set. And pase yourself!

When it comes to supplements you DEF need a protein shake to take in mornings and after gym

and a pre work out before gym to get that extra boost of energy that will help alot during your sets!

When it comes to protein shakes my brands i prefer is SSN, Miogen and Supplement SA and when it comes to pre work out's i love SSN , SPS and Supplement SA brands :)

if you have any queries leave me an email or comment and i can help!