in all honesty there are ways to do certain things. there is a cycle for just about anything. but the simple fact of the matter is... you should definitely understand what your doing to your body because it is YOUR body. man, read and understand. if your playing soccer for fun and want to get better than your friends that's a hell of a lot different than do a sport professionally and taking risks (health) for benefits.
Whats this in english?bicep curls like 16kg each dumbbell 4 sets 10
Benchpress 40kg drop 5kg each set 4sets 10
shoulder 20kg 4 sets 10
and my age is 19 have been lifting since i was 16 i feel i might be at my genetic limitation tbh