Some exercise ideas for you to start your workout week. Hit the basics but experiment with the accessory lifts. Keep at it. Your patience will develop the gains.

Weekly Workout: Savage July Gainz

A. BB Bench Press: 5 x 8 reps
B. BB Bench Press: 5 x 8 reps
C. Cable Kayak Row L/R: 5 x 8 reps (3.0.1.0)
D. DB Shoulder Press (neutral grip): 5 x 10 reps
E. Leg Press Machine L/R: 4 x 8 reps (3.0.1.0)

Work. Train. Devour.