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nigelnire 06-15-2008 11:04 AM

Please comment on this workout routine
Do you guys think this workout leaves enough time for a Natural bodybuilder whoís 45 to recover fully. Ive read a lot of stuff about one body part per week this would hit a body part 3 times in two weeks. Its not a lot of sets but it does not include warm ups and each set listed would be flat out right to failure.

The workout routine would be like this

Week 1
Monday Workout 1
Wednesday Workout 2
Friday Workout 1

Week 2
Monday Workout 2
Wednesday Workout 1
Friday Workout 2

Workout 1
Machine press 2 sets 8-10 reps
Lateral raises 2 sets 8-10 reps
Dumbbell Shrugs 2 Sets 8-10Reps
Incline bench press 3 sets 8-10 Reps (Hammer machine type).
Machine Pec Deck Flyes 2 sets 8-10 Reps
Tricep pulldowns with v bar 2 sets 8-10 Reps
Tricep Pulldowns with Rope 1 set 8-10 Reps
Hanging leg raises 1set to failure

Workout 2
Leg Press 3 sets 8-15 Reps Lower backs not great so I cant squat
Leg Extension 2 sets 10-15 Reps
Leg Curls 2 Sets 1-15 Reps
Lat Pulldowns (Front) 2 sets 8-10 reps
Lat Pulldown (Back) 1 Sets 8-10 reps
Rowing 8-10 reps 2 Sets 8-10 Reps
Incline dumbbell curls 2 sets 8-10 Reps
Concentration Curls 1 Set 8-10 Reps

Please feel free to comment. Thanks

_Wolf_ 06-15-2008 12:48 PM

where are the squats and the deadlifts?

Pitysister 06-15-2008 01:21 PM

i've never been positive about this....but do "bodybuilders" care about strength...or just looks?

Ross86 06-15-2008 01:21 PM

why are there hardly any free weights?

Pitysister 06-15-2008 01:25 PM

just read about the lower back....have you tried strengthening with a lot of core stuff like planks...walkouts..etc??? and lots of stretching :)

nigelnire 06-15-2008 01:31 PM

Iíve a bad back Wolf they would kill me I do recommend them but and I used to go heavy in them back in the 80s including front squats. I dead lifted around 500 Lbs once back then at 175 Lbs They are great mass builders but I wouldnít dare do them now.

Pitysister 06-15-2008 01:36 PM

you could probably still do single leg stuff....rdl's and split leg squats...

my chiro reccommends alot of core strengthening stuff to my dad...and he's got 20 years on you :)

Ross86 06-15-2008 01:37 PM

Have you considered strengthening your back and then trying to do them eventually? That's your best plan of action IMO. I have a bad back too. A year ago if I had tried to do a single squat with 135lbs, I would have been in pain and limping the next day. I could go squat at least 350 today and not even think about it tomorrow.

nigelnire 06-15-2008 01:45 PM

Ross I Sometimes I do seated dumbbell presses Ive just changed to the hammer press that you stick free weights on each side Thereís a lot of fixed weight Dumbbells and EZ cul bars in my Gym and a lot of machines.
I have sciatica it can get nasty I twisted my back on holiday in Portugal a few years ago doing a crazy backward dive into the pool. Thatís what I get for showing off in my 40s:biglaugh:. Training now ok but I noticed a few times after doing heavy leg work Calf raises etc Then getting on the tread mill for a 10 min run at the end of my workout that my back nearly killed me and i had to stop.

I have tryed streching and hanging to decompress the spine helps some. Perhaps a big blonde to massage it would be good :biglaugh:

nigelnire 06-15-2008 02:01 PM

I might try to get back to them like you guys suggest Im just enjoying training again and afraid of injuring myself. Id never done leg presses until I resumed training six weeks ago I know they are not as good as squats but my legs are growing well with them at present I am pushing the weights up on them and am currently using 250 kg for 12 reps probably crap but I havenít trained for 20 years at first I could use nowhere near that.

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