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    With my 89 vision Epilerik's Avatar
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    What do you guys think of my 3 part program?

    Well really, 2 parts are the same but different varieties, and the 3rd is completely different. I posted this on the workout board, but this board usually gives more responses. My main goal is strength. I play football, and I just want to be fit overall. My second goal is to still look good for my gf (and myself really). That's where the second program comes in with the accessory work


    Workout program 1:

    Fullbody, strength routine 3 days a week of the same thing. Monday, Wednesday, Friday. I do version a for 6-7 weeks, take a week off. Do version b for 6-7 weeks. Take a week off. Then start workout program 2


    Version A:
    Back squats 4x5
    Deadlifts 3x3
    Chinups 1xmax
    Tbar rows 4x5
    BB flat bench 4x5
    DB seated shoulder press 4x5


    Version B:
    Front squats 3x8
    Sumo deadlifts 3x3
    Wide grip pullups 1xmax
    DB rows 3x8
    Military press 3x8
    DB incline bench 3x8





    Workout 2:

    5 day split. Here's how I set up the exercises, I saw it in another topic and liked the idea. It goes 5, 10, 20. So you pick a body part, and your 3 favorite exercises for it. One a big compound for 3 reps then 5 reps of the same weight, another one for 3 reps then 10 reps of the same weight and another for probably a small muscle or with cables do 3 then 20 same weight. Do the 3 exercises right in a row, no rest between each exercise.

    Now, I do each set of 3 exercises twice. And I do two different sets of exercises a day. This routine is more for looks, I only do this for 6-7 weeks and only one version then right back to the full body one.



    Sunday: Back, Traps

    Set 1-
    Wide grip pullups 3, 5
    Chin ups 3, 10
    Cable pulldowns 3, 20

    Set 2-
    Tbar rows 3, 5
    Cable rows 3, 10
    Db shrugs 3, 20



    Monday: Legs, quad dominant

    Set 1-
    Back squats 3, 5
    Rear db lunge 3, 10
    Leg press 3, 20

    Set 2-
    Dragonflags 3, 5
    Standing Calf raises 3, 10
    Seated calf raises 3, 20




    Tuesday: Arms

    Set 1-
    Skullcrushers 3, 5
    Tricep rope pulldowns 3, 10
    Reverse wrist curls 3, 20

    Set 2-
    Hammer curls 3, 5
    DB curl 3, 10
    Wrist curl 3, 20


    Wednesday: Off



    Thursday: Hamstrings/Core/Traps

    Set 1-
    Deadlift 3,5
    Crunches 3, 10
    DB side bends 3, 20

    Set 2-
    Barbell shrugs 3,5
    Side lunges 3, 10
    Leg curls 3, 20


    Friday: Chest/shoulders

    Set 1-
    BB flat bench 3, 5
    Cable rear delts 3, 10
    Incline DB bench 3, 20

    Set 2-
    DB seated shoulder press 3, 5
    Cable lateral delts 3, 10
    Db pullovers 3, 20


    Saturday:Off
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