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Old 03-27-2012, 06:09 AM
jaafar jaafar is offline
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Join Date: Mar 2012
Posts: 21
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Thanks guys. Well, I guess I gained 1KG in these 6 months :( that sucks! I don't really know what fullbody means, could you give me an example? Does fullbody mean I have to do isolated exercises and so on or is it a workout based on compound exercises?

The workout I was doing 3 times a week for 6 months was:

Monday:
Chest/Biceps
Flat Bench Press 4x8
Incline Bench Press 3x8
Dumbbell Flys 3x8
Bicep Curl while standing (don't know how you call it :P ) 3x8
Concentrated Curls 3x8

Thursday
Back/Triceps
Deadlift 4x8
Pull ups 3xmax(mostly 12,10,8)
Dumbell Rows 4x8
Barbell Triceps Extension 4x8
Triceps Dip 3xmax(mostly 15,12,10)

Friday
Legs/Shoulders
Barbell Squat 5x8
Leg Extension 3x8
Calf Raises 3x15
Barbell Behind Neck Press 4x8
Dumbbell Lateral Raise 3x8




By the way, I heard that it's better to change workout sometimes, so muscles don't get used to the load.

Thanks again
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