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How can I turn this into a good workout routine?



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Old 05-27-2007, 02:28 AM
fryzie fryzie is offline
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Default How can I turn this into a good workout routine?

I think Ive got the exercises what I wanted. What should I do with the reps/sets to make this good? Is it good idea for me to do one day real heavy and then the other higher reps? Like for chest 3x5 and then the other 3x8-10-12.

Please give me ne suggestions and good advices.

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Old 05-27-2007, 03:42 AM
Darkhorse Darkhorse is offline
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IME, you're much better off recovery wise doing either an upper/lower or (my favorite) chest/shoulders/tri, back/biceps/legs. What you have will force your anterior delts to get overworked all four days. I prefer the push, pull/legs because you can alternate focusing on heavy squatting on day, and deadlifting on the other. You'd also be able to rest your delts and tri's more than with what you have.

Additionally, you cannot expect to do four days of deadlifts (two sldl, two conv.), which is what you have.
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Old 05-27-2007, 04:13 AM
fryzie fryzie is offline
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Quote:
Originally Posted by 0311 View Post
IME, you're much better off recovery wise doing either an upper/lower or (my favorite) chest/shoulders/tri, back/biceps/legs. What you have will force your anterior delts to get overworked all four days. I prefer the push, pull/legs because you can alternate focusing on heavy squatting on day, and deadlifting on the other. You'd also be able to rest your delts and tri's more than with what you have.

Additionally, you cannot expect to do four days of deadlifts (two sldl, two conv.), which is what you have.
hey thanks man

i would really prefer this type of workout to a push/pull (ive done push/pull before and wasn't much a fan) - but i will change it to chest/shoulders/tri, back/biceps/legs

if i am going to stick with the chest/shoulders/tri, back/biceps/legs, what woud you recommend me do for the deadlifts?
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Old 05-27-2007, 05:21 PM
Darkhorse Darkhorse is offline
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Quote:
i would really prefer this type of workout to a push/pull
You could keep what you got provided you make it more CNS friendly.

Well, you could divide both back/bi/legs days into a primary squat day, and a primary deadlift day.

A good example would be something like this:

Back/Bi/Legs 1:

Deadlifts (primary back exercise)
Leg Press (primary legs)

Back/Bi/Legs 2:

Squats (primary legs)
Barbell rows (primary back)

I recommend you never do too much *heavy* lower back exercises in the same day such as deadlifts with barbell rows. You certainly could, although your weight selection would be most likely cut in half to accomidate one or the other.

This way you manage fatigue and ensure you're managing cns drain. Now all you'd have to do is add in some pullups (various), curls, ect. and you got yourself a managable program you could continue being progressive with.

I personally find it easier to do the heaviest and hardest exercise near the end of the workout. Mainly because it's mentally easier to give > 90% intensity on your last exercise because you know your reward is for you to get to go home.
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Old 05-27-2007, 05:30 PM
fryzie fryzie is offline
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thats cool will definitely do that
ur a champ 0311
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