2 months into lifting and I started with barely any muscle in my arms and shoulders. Most of my progress has been adding volume cos adding more plates to the barbell/dumbbell is a stretch too far right now
>Bench 22kg 5x10
>Dumbbell squats 10kg 3x10
>Dumbbell shoulder press 10kg 3x10
>Calf raises w/dumbbell 10kg 3x10
>Incline chest flyes 10kg 3x10
>Leg extentions 30kg 3x10
>Tricep extentions 5kg 3x10
>Lat raises 10kg 2x10