@Liana Lover, Can you please share all the symptoms and the conditions that are causing it, with me? Send a PM if you don't feel appropriate to discuss it here. Antidepressant might suffice but you might need a relaxant as well for a certain amount of time till its level in your blood is at a certain position. Doing cardio is a good choice. Yoga and regular pranayam (breathing exercises of yoga) definitely helps but people generally tend to miss pranayam. There are lesser things more soothing than some cycles of it while the sun is rising or before going to bed.
@Rana, mate you will be doing basic heavy lifts only in this routine along with bag work i.e kicks and punches on the bag like MMA fighters do. You can use the supplements with it also. Take the supplement that you have first thing in the morning within 30 minutes after you get up. This will help your metabolism to reach a certain level. So a bodybuilding routine or a fighter's routine?
@Punk, thank you for your message. Can you please share a general overview of your exercise routine with me? Have you bought supplements already? Your diet routine? Basic diet is the most important thing for mass building. Supplements are for help. Think of them as a cold air intake for an engine. You still need good fuel to run the engine fast though.
@Lofi, Do full arms on one day. What is the least amount of weight available in the form of plates in your gym? Smith machine every once in a while is ok yet frequent use is not advised as it puts greater stress upon your joints which in the longer run might injure you. Another reason for the pop-out feeling is that your angle of lift with a barbell or a pair of dumbells is not perfect. Work upon it. Basic chest routine will stay the same but every other session introduce another exercise in your routine like decline bench presses, incline dumbell flies, dips etc. Whenever you add one of these exercises, do subtract one of the exercises from your basic routine. Rep range would also remain the same for the time being.
As far as shoulder and back routine is concerned, you can go with these routines for now.
Shoulders:
Warm up should be very detailed including swinging your arms forwards and backwards 25 times each with control and a bit of increase in speed with each swing.
Sitting overhead presse 2 sets for warm up with moderate weight... reps 12-12
Standing overhead presse 3 sets with as heavy weight as you can handle while maintaining a certain level of balance.... reps..... 7-5-3
Side lateral raises 5 sets ....reps..... 11-9-9-3 (heavy)-15 (Light and very controlled)
Bent laterals 3 sets.....reps.....7-7-7 (keep a good control over rear deltoids and a feel in them while trying to hold the weights at the top)
Dumbell front raises (unlike traditional raises, you will turn the dumbells upside down during the movement that your palm will be facing upwards at the top of the movement while in front of the other shoulder i.e right palm in front of the left shoulder) Sets 5....reps..... 9-9-5 (heavy)-9-15 (controlled and light, also supplement by drop sets i.e with the help of lighter dumbells every other time)
Plank.....3 sets.....as much time as you can hold it, try contracting gultes while doing it which helps balancing your core.
Back
Barbell rows 3 sets...reps.... 9-7-5 (try to lift with lats than arms and hold the weight for a bit before it goes down in a pretty controlled manner, its hard and one tames himself into believing that he is doing it yet it generally is not so) Switch with underhand grip every other time
Lat pul downs (close grip palms facing inwards i.e your body rather than outwards) Keep a distance of around a foot between both hands while pulling down and pull with your back totally rather than arms, it is quite painful at first but very very fruitful, controlled momentum while holding the weight at the bottom with lats for a moment before letting it go upwards, keep your grip rock solid. Sets 5.... reps.....15...13...11...9...3 (heavy)...3 (heavy)
T bar rows (grip the inner handles than the outer ones which people generally do. Maintain a good posture while going as heavy as you can, sets...5... rep range same as pull downs.
Dumbell shrugs 5 sets .... rep range more than 10 in each set, go heavy while keeping the grip strong.
I will ask you to go for deadlifts after some time. You didn't ask about a leg routine?????
