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bakkily 01-14-2006 09:44 PM

New routine
 
Ok, I am gonna soon end this one thing I am doing. I am just wanting to do this 10x3 program another time. But I came up with my own idea...basicly gonna go with those high reps to almost near low reps for going heavy, so, light to heavy. Do this for about 2-3 weeks, then have 2-3 weeks of doing warm ups, and going heavy as hell, like the Max: OT program.

This is just week one done so far.

I am not sure on how much I lift in the certain areas, its been a while since I have been doing this kind of working out.

Lifting Routine: Week 1

Day one

Monday--

Biceps/Triceps: Preacher Curls, 5 sets, reps, 15, 12, 10, 8, 6, standing s-b curls, 5 sets, reps, 15, 12, 10, 8, 6
Skull Crushers, 5 sets, 15, 12, 10, 8, 6, tricep pull down, 5 sets, reps, 15, 12, 10, 8, 6.

Day two

Tuesday--

Fore arm/Shoulders: Military, back, 4 sets, 10, 10, 10, 10, front, 4 sets, 10, 10, 10, 10, standing, 3 sets, 8, 8, 6
Barbell Wrist curls, 6 sets, 15, 15, 12, 10, 10, 8, Barbell reverse curls, 4 sets, 10, 8, 8, 6

Day three

Wendsday--

Chest: Bench, 4 sets, reps, 15, 12, 10, 8, incline, 4 sets, reps 3, 10, 10, 10, decline, 3 sets, reps, 10, 8, 6

Day four

Thursday--

Abs/Quads: Cable Rope crunches, 6 sets, reps, 15, 15, 12, 12, 10, 8, 6, leg raises, weighted, 4 sets, reps, 10, 10, 8, 6
Back Squats, 5 sets, reps, 12, 10, 10, 8, 6, hack squats, 4 sets, reps, 10, 10, 8, 6

Day five

Friday--

Calves: Standing calf raises, 5 sets, reps, 15, 12, 10, 8, 6, seated calf raises, 4 sets, 10, 10, 8, 6

bakkily 01-14-2006 09:48 PM

Shoot, forgot to add in traps, and back into this. Dangit.....

Guess I will have a 6 day lifting routine instead of 5.

Saturday--

Traps/Back-Upper-Lower: Traps, shrugs, 6 sets, reps, 15, 15, 12, 10, 8, 8, dead lifts, 4 sets, reps, 15, 15, 12, 10, romanian dead lifts, 4 sets, reps, 12, 10, 8, 6

_Wolf_ 01-14-2006 10:00 PM

have you considered full body routines ?

if you have, why did you dismiss them..?

bakkily 01-14-2006 10:01 PM

What do you mean?

_Wolf_ 01-14-2006 10:14 PM

it seems to me asif you want mass...

so why not do full body routines instead of splits ?

if you don't know what they are, i'll pm you about them (i don have much time right now)...

_Wolf_ 01-14-2006 10:18 PM

go to the shout box and we'll talk there...

go now....

Darkhorse 01-16-2006 05:10 PM

Bakkily, doing the one muscle per day is very suboptimal. Especially when you want to increase strength. Olympic lifters, for example, squat I've heard up to 15+ times a week. If you are defficient in something, you practice, right? So why in the world would you practice only once a week?

When full body routines are suggested, don't think it means working each muscle from every angle. For example, you wouldn't want to do flat, incline, decline bench and then move on to back, shoulders, ect.

Look into my 5x5 journal. It's IMO very well presented and easy to comprehend. Anything under the sky is better than doing a 5 or 6 day split!

Darkhorse 01-16-2006 05:13 PM

An example full body split could simply mean A2G squatting, flat benching, and JS Rows. This works every muscle in your body, hence it's full body.

The only other success I've had with strength/mass programs is using an upper/lower split. Look into the DFT thread I made in the training forum. There is one program called DFST (dual factor strength training). It's a very good base. If you don't like an exercise like overhead squats, change it for a similiar exercise.


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