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Old 01-13-2010, 02:09 AM
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ALPHA_XX ALPHA_XX is offline
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Join Date: Jan 2010
Location: Nuremberg
Posts: 75
Default Checkin´out my workout routine

hey guys,
after 13 weeks of hard and strict training i´m taking some days off now, actually i´ve also got a light cold....but after that rest, i´m planning to train hard again and will try to gain some 20lbs in the next 15-16 weeks, until may.
therefore i´ve made up a wourkout routine and diet. what do you guys think of it ?
i´m 19, 6´4´´ and ~200lbs; natural; body fat: don´t know exactly, not ripped to shreds, but visible abs

workout:
monday: incline barbell press: 3x4-8
dumbbell flat bench:3x6-10
millitary press: 3x6-10
front raises/lateral raises: 2x8-12
skull crusher: 3x8-12
weighted bench dip: 1xmax.

tuesday: legpress: 3x6-12
walking lunges: 3x8-12
bent-over rows:3x6-10
curl-grip latpull:3x6-10
hammercurls: 3x6-12
abs: ~6sets to failure

wednesday: 45min. of moderate jogging

thursday: incline dumbbell press: 3x6-10
decline barbbell press: 3x6-10
bumbbell shoulder press: 3x6-10
weighted dips: 3x6-12

friday: front squats: 3x6-8
rack pulls: 3x4-8
dumbbell rows: 3x6-10
chin ups: 2-3x max.
curls: 3x6-10
abs:~6 sets to failure

saturday: 45-60min. of moderate swimming
sunday: rest
note: i performe only the last set to failure(exapt abs, weighted dips, chin ups), i increase the weight in every set and the last one goes to failure, sometimes forced reps, stipped sets...

diet: 500g of carbs
300g of protein
100g of fat
total: ~4100 calories
is it a good routine, or are there some points, needing to be improved ?
thanks guys and sorry for the long text ;)
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