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Training discussion on Just wondering?, within the Bodybuilding Forum; How about this routine... mon:Chest/Biceps tue: Legs/Abs wed:Shoulder/Triceps thu: Legs/Back/Abs fri: Chest/Biceps/Abs sat: Off sun: Off My Exersices.. Chest:Bench Press ...


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Old 03-28-2005, 04:35 PM   #11
c-vac
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How about this routine...

mon:Chest/Biceps
tue: Legs/Abs
wed:Shoulder/Triceps
thu: Legs/Back/Abs
fri: Chest/Biceps/Abs
sat: Off
sun: Off

My Exersices..

Chest:Bench Press Biceps:BB Curls
Incline Bench press DB Curls
DB Flys Upright Rows
DB Press

Shoulder:Clean&Press Triceps:Lying Tricep Press
DB Laterals Above Head Tricep Press
Upright Rows Triceps Press


Back:Bent Over Rows Legs:Leg Curls
One Arm Rows Leg Extensions
Upright Rows Calfe Raises

I will be doing 3 reps each and I will do about 8-10 for each.

How is that? I got a question too. I broke my hand and I have a cast on. When I take it off,should I use little weight with high reps or should i go full swing and use heavy weight with lower reps?
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Old 03-29-2005, 06:00 PM   #12
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Personally I think it's a mess. Since you are going to get your cast off, I wouldn't advise you go heavy whatsoever until both you and your doctor feel it's ready. Bearing that in mind, the 8-10 rep range is fine for now.

1.You are working your chest, biceps, and legs twice a week while your shoulders, triceps, and back only get some love once?
2.I really don't understand what you wrote down for specific exercises so it's hard to comment. I see you got upright rows on your chest/biceps day, why?? Upright rows are meant for your traps with a small emphasis on your front deltoids. Matter of fact, why are you doing upright rows every day?3.Why would you do barbell bench press, then at the end of your workout do db presses?? Pick one or the other.
4.On your shoulder day, you work the front and medial heads (front, side) but why not work the rear delt?
5.Back day, you have all the rows down pat, but nowhere in there are you working your lats. Upper or lower. Lats are a very major portion of a decent back.
6.Legs, you have leg curls and extentions, but no squatting at all? Even if you decide to use a machine, it's still better than nothing. It will also help you add strength to your clean and presses. Also, I know this from experience...Doing back/legs on the same day will not happen, trust me.

Honestly, I posted a sticky on how to work specific muscles. I strongly advise you to look through it. You need to balance your workout better, from the exercise choices you picked, to the groupings you picked per day. My last post to you had a very good schedule for you. You are trying to workout too much too fast in a week's time. I know I told you Chest/Biceps, Shoulders/Triceps and it's sound advice, but working out half your body once and the rest twice a week noone told you to do. I want to help, though, and that's why this is a lengthy post.

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Old 03-29-2005, 07:37 PM   #13
c-vac
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I've got one i think wil work..

mon:Chest/Biceps
tue: Legs/Abs
wed:Shoulder/Triceps/Back
thu: Legs/Abs
fri: Chest/Biceps
sat: Legs/Abs
sun: Off

That way, When I work my upper body it will get a day rest while I work on my legs and i am doing legs three times a week too.Now to answer some of your questions... I've got a bodybuilding book and it says that upright rows workout the trapezius,upper back, and the bicep. Thats why i work it for the shoulder,bicep,and the back. Some shoulder exercises help the tricep, benchpress also helps out the tricep too. My book says that one-arm rows work the upper back,particularly the lats. squats hurt my knees and my back so I dont do those.
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Old 03-29-2005, 07:51 PM   #14
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What is the name of the book?! First, upright rows puts 90% of its emphasis on the front delt and traps. If you want to work your upper back, then you could do the upright rows widegrip, but it won't be as effective as rows. You could say about 10% of it work your biceps indirectly
When you workout, you should only pick exercises that DIRECTLY work that particular muscle. Otherwise, I can guarantee no growth. One-arm rows work the lats, sure, but not half as good as lat pulldowns or pullups do. Again, if I was to drop my pullups/pulldowns and just do one arm rows, my wings will disappear. :cool: According to "the books" train of thought, you could also say that bench presses should be done on shoulder day because it works the deltoids! Or reverse grip pulldowns should be on biceps day because it works the biceps (no matter how indirectly).

If you want mass/strength, disregard what I tried to say to help. I left my credentials in the journal section if your not sure about my advice... :cool:
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Old 03-29-2005, 08:08 PM   #15
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Just to let you know I dont go to any gym. I only have a BenchPress Bech with the leg shit, Dumbells, and a punching bag so thats what i have to work with.I've got one i think wil work..

mon:Chest/Biceps/Triceps
tue: Legs/Abs
wed:Shoulder/Triceps/Back
thu: Legs/Abs
fri: Chest/Biceps/Shoulders
sat: Legs/Abs
sun: Off

That way, When I work my upper body it will get a day rest while I work on my legs.Some shoulder exercises I do also help the back so I am working the back alittle bit more then you think.Also do you know any more workouts that work the bicep (indirectly,with what i got)?
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Old 03-29-2005, 08:20 PM   #16
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Some shoulder exercises I do also help the back so I am working the back alittle bit more then you think.[/QUOTE]
I guess. All I'm trying to get at is the best way to spur muscle growth is through direct stimulation. Trying to work specific muscles indirectly just won't work, at all. Does your home gym have some type of pullup bar? If not they are easy to make or install. Pullups and barbell rows are all you really need for a decent back. As for your biceps, the best exercises are any type of curls, no pulling movements such as upright rows, ect. Barbell curls, dumbbell curls, hammer curls, reverse grip curls, ect. If you get a chance, I strongly recommend looking at the sticky. It entails all the best "direct" stimulation exercises for growth. Hope it helps, that's why I made it...
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Old 03-29-2005, 09:13 PM   #17
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Alright, I will only do workouts on the specific muscle I am working on. But I am going to try my new Routine for a while to see if i get results. Do you thing doing 4 sets of like 8 is to much? I dont have a home gym it's just a bech with the leg piece and the thing to hold up the BB for benchpressing.
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Old 03-29-2005, 09:41 PM   #18
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Quote:
Originally Posted by c-vac
Do you thing doing 4 sets of like 8 is to much? I dont have a home gym it's just a bech with the leg piece and the thing to hold up the BB for benchpressing.
That's sounds good. Try different things. Since you don't have access to any other gym equipment, maybe you should try the GVT (german volume training). That is 10 sets of 10 reps with 1.5 minute rest in between sets. This way you can get the most out of what you have. Another good program is the OVT (optimized volume training). I posted it in this forum. I say these two programs because you don't have a whole lot of equipment to use. You don't need alot of weight to do the programs either. Plus, they are both proven effective.
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Old 04-01-2005, 04:02 PM   #19
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At your age you should be able to do Dave's See food diet (eat everything u see, no roaches or cats or rats) and u should be able to come out being a 250 pound mofo by the time u r 25. I wish I had started working out at your age.
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