Im in the compuer room bit at my uni. The guy sitting next to me fookin stinks! What should i do?

I start off with flat flyes - but don't try 30 kg without building up to them or you may tear your pecs. If I train my shoulders first, I wud struggle with 30kg flyes - that's my limit assuming I am fresh etc. etc. I can't do them easy, but I can just about do them.

 

I cud prolly do barbell curls with 60kg or more. My arms are 17 inches flexed cold - not measured them pumped -may be 18 then. I am actually not that good at bench presses - cud prolly just handle 100kg (220lbs) - see different ppl are good at different things. But to get strong u have to increase weights gradually and really push it each time, then rest for several days to recover and grow. I only do ~1 set per bodypart - usually an isolation set of ~6 reps IMMEDIATLEY followed by a compound one like barbell presses/machine presses (overhead for shoulders) for as many reps as possible -usually 4-6. Get breath back then move to next muscle group.

Triceps pressdowns followed by dips. Concentration curls followed by close-grip lat pulldowns (also great back exercise Preceded by close grip straight-arm pulldowns.)

 

If u wanna get strong, it's amazing what u can achieve with the right attitude and some intelligent training. ;)