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kite2live 02-19-2008 07:29 AM

Change Workout !!! Help

18 yrs old, very strong, putting up good weight for my size and age, I need some help changing up my workout.



Mon= Chest

Bench - 4x10 (sometimes pyramid)
Incline - 3x10
Flys - 3x10
Incline Flys - 3x10

Tues= Back

Wide grip pull ups 3x10
Lat pull downs 3x10
Lat Rows 3x10
Lower back extension
T-Bar 2x10

Wed=Bis and Tris

Skull crushers 3x10
BB curles 3x10
Tri extension 3x10
SUPERSET: DB hammer, dips, DB regular curles 2x10
Tri rope pull down
Reverse curles

Thurs= Shoulders

Press 3x10
Shrugs 3x10-20
Raises 3x10
Mother F_ckers 2x10 (crazy shoulder excercise)
Rear deltoid raises 3x10

Fri= Legs

SQUATS 4-6x8-10
Leg extensions 3x10
Leg Curls 3x10
Calf Raises 3x10
Lunges 2x10

Worked decent for about 3 months, about time to switch...

I read one muscle group daily workouts suck.

I am hoping to start:

Mon- Chest and Tri
Tues- Back and Bi
Wed- Shoulders and legs

The help is greatly appreciated!

hrdgain81 02-19-2008 09:15 AM

Check out the ultimate workout sticky, there are some very good resources in there.


Mother F_ckers 2x10 (crazy shoulder excercise)
I'd like to hear more about these, can you explain them?


I read one muscle group daily workouts suck.
Your training will depend on your diet, I personally like full body workouts, some people perfer splits. I wouldn't use a one muscle per day split unless your using a decent amount of anabolics, and a lot of cals.

kite2live 02-19-2008 09:55 AM

Mother F`ers are a light weight shoulder exercise, i do them with 10s and they are screaming by 10.

Set up a bench a little under 90 degrees
Kneel on hit with belly down on bench
Start with arms down on other side of cushion part on bench
Go straight up (shoulder raise)
Keep arms parallel to ground while you bring each arm to side (somewhat like flys)
Go back to the shoulder raise position
Back down to the other side of cushion part on bench

This should be done very slowly, about 6-8 second long rep

hope i explained well...

hrdgain81 02-19-2008 10:55 AM

Yes you did, and I've done those before, never heard them called that though. Interesting.

When you have a chance post up your ht, wt, and your PR's for the big three (flat bench, squat, deadlift).

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