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Been on New Workout Schedule Since Monday... Check It Out...

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Old 06-17-2005, 12:19 PM   #1
Linebacker01
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Default Been on New Workout Schedule Since Monday... Check It Out...

Alright I actually got this routine off a buddy of mine...

mon - chest
1)Bench press or dumbbell press - 3x6-10
2)incline press or incline db press - 3x6-10
3)incline or flat flies - 3x10
depends on how i feel if i do the 4th exercise
4)decline bench or cable crossovers

tues - back
1)lat pulldowns (wide grip) 2x6-10, lat pulldowns (close grip) 2x6-10
2)bent over rows 3x6-10
3)standing deadlifts 3x10
4)seated rows 3x6-10

wed - legs
1)squats 4x4-10
2)leg press 3x6-10
3)leg extentions and curls 3x10
4)seated calve raises 3x10-20
depending on the energy i have
5)lunges w/ db's in hands

thurs - tri's and bi's
tri's
1)skull crushers followed by presses 3x6-10
2)rope pulldowns 3x10
3)tri extentions 3x8-12
4)dips 3 sets to failure

bi's
1)e-z-bar curls (close) 3x6-10
2)barbell curls (wide) 3x6-10
3)hammer curls (seated) 3x6-10
4)concentration curls 2 sets to failure

fri - shoulders
1)military press 3x6-10
2)front barbell raises 3x6-10
3)side db raises 3x6-10
4)upright rows 3x6-10

Sat:off
Sun:off

What do you guys think,Im building for Strength+Slight increase in Mass. Any thoughts!!!
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Old 06-17-2005, 12:50 PM   #2
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looks ok, I would say your doing more mass + a little strength.. what's your stats?
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Old 06-17-2005, 01:26 PM   #3
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140 5'8ft...
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Old 06-17-2005, 01:54 PM   #4
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Just a few things that might help:
-Chest-Instead of declines or cables, try dips. They're the very best exercise you can do for your chest for both strength and mass.
-Biceps/triceps-Try doing a biceps set, followed by a triceps set. Flip-flopping back and forth provides a more intense workout, and also maximizes rest between sets for more strength.
-Shoulders-Military press, front raises, and upright rows all work your posterior delts. That's overkill if strength is your goal. Pick 1-2 exercises per. (ie. military press-posterior delt; side laterals-medial(side); rear lat. raises-anterior (rear) delt.) It will allow for a much more fuller and stronger delt. Upright rows are good for traps provided you don't go insanely heavy. A few of my friends at the gym tore their rotator cuff doing 'em heavy. I prefer barbell shrugs.

Don't have to take my advice, this is just what was working best for me way back when.

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Old 06-17-2005, 02:46 PM   #5
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looks good, 0311 gave a good one on the bi tri day.

I would get rid of the junk exercises in there. 0311 gave a solid swap for the cables. Personally, I wouldnt wast my energy on doing flys. If you do flat, incline, then decline, and add in a few dips, It is a solid day.

Back, Id take out 1 of the rows, substitute Pullups if you are able.

Tris, take out tri extension, maybe substitute close grip bench. I would also take out the concentration curls.

If you are going hard, you will see good results, coupled with a good diet.

Shoulders, yup upright rows are killer, I cant even think of the last time Ive done them. After front raises, try lying on an incline bench, face to pad, and do angled db raises, either to front or side. For a different feeling, do a full range of motion, ie, as high as you can go.
yup

Last edited by joeyboy777; 06-17-2005 at 02:49 PM..
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Old 06-17-2005, 03:08 PM   #6
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To:0311

So if I took out front raises and upright rows+switched with side laterals,rear lats... I would get a more fuller shoulder build...

Also should I do dips on both my chest and tri+bi day??

To:Joeyboy

Rather than taking out a row it would be alright if I just added the pullups as my 4th or 5th workout Right?

Also Im going to be posting a thread soon in Nutrition about my dieting question, It's going to be a little long (letting you guys know where I come from and about me so you can help out more) but I would definitly appreciate if you guys read it and helped me out with my dieting...

Thx Alot of help Guys!!!
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Old 06-17-2005, 03:23 PM   #7
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On the dips: On chest day, try to lean as forward as you can get, as that will work the chest more (it's like doing declines) and on arms day, stay more upright, as that hits the tri's more.

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Old 06-17-2005, 03:25 PM   #8
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Quote:
Originally Posted by BradG
On the dips: On chest day, try to lean as forward as you can get, as that will work the chest more (it's like doing declines) and on arms day, stay more upright, as that hits the tri's more.

Will Do... Thx Man...
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Old 06-17-2005, 07:13 PM   #9
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well looks like they pretty much have it covered. so all i can say is congratulations (since u have a set workout plan and all and your on your way)
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Old 06-17-2005, 08:14 PM   #10
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If u are going for mass, then there is no need to do leg extensions or curls. Ofcourse, that's just apo's opinion. No one takes a postwhore serious.
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