I am currently doing:
Day 1:
Bench Press
Squats
Day 2:
Bicep Curls
Shoulder press
Day 3:
Deadlift/Tricep extensions
With regular increase of weight is this fine routine to get massive as quick as possible? If I repeat these 3 days and go to to gym everyday am I over-training or am I good with this? Do I need to mix up what exercises I am doing for these muscle groups, or can I stick with these as long as I increase weight? THANKYOU
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01-09-2012, 08:14 PM #151
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01-13-2012, 09:26 PM #152
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01-13-2012, 09:31 PM #153
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01-13-2012, 09:46 PM #154
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01-15-2012, 12:48 AM #155
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01-21-2012, 02:00 PM #156
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01-21-2012, 07:33 PM #157
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01-22-2012, 04:59 AM #158
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01-22-2012, 11:09 PM #159
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02-18-2012, 05:01 PM #160
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03-09-2012, 11:05 PM #161
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03-11-2012, 05:13 AM #162
- I'm 5' 8"/173 cm tall, I weigh 183 lbs/83 kgs, I'll add pictures of myself later
- I want brock-lesnar-like silhouette
- I've trained for two months on Arnold's "Golden Six" without sit-ups
I'd like to train more for lats and traps. I don't like to train using dumbbells.
I've been thinking for this kind of program:
A
Barbell Full Squat (Wide) 4x10
Barbell Bench Press (Medium) 3x10
Elevated Cable Rows (Wide-Handle) 3x10
Behind The Neck Press (Wide) 4x10
Underhand Cable Pulldowns (Close-Grip) 4x10
Seated Calf Raise 3x20
B
Sumo Deadlift 3x10
Power Clean 3x10
Smith Machine Incline Bench Press (Medium) 4x10
Seated Calf Raise 3x20
Calf-Machine Shoulder Shrug 2x25
Three of four times at week:
Monday A
Wednesday B
Friday A
Sunday (or Monday) B
Is there too much of reps, moves or something or completely the wrong kind of exercises? I think that by doing G6 I don't get in that shape I want.
URL for picture (wanted silhouette): kuvaton.com/k/YxTR.jpgLast edited by kakalo; 03-11-2012 at 12:03 PM.
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03-18-2012, 12:57 PM #163
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03-18-2012, 01:03 PM #164
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03-19-2012, 04:47 PM #165
I need help on training my biceps and triceps. I train my biceps & triceps 5 times a week and i want to know what im doing is right or not please reply. (bicep curl 5kg - 2sets of 10 (warm up) bicep curl 8kg - 2sets of 10 (warm up) (main (concentration curl 10kg - 3sets of 8-10 (bicep curl 13kg - 3sets of 10-13 (hammer curl 13kg - 3sets of 10 (barbell curl 30kg 2sets of 15-10
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03-21-2012, 02:39 PM #166
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04-04-2012, 12:08 PM #167
Alright LeftRightMeow, I read your first 4 posts in this thread and the few replies people left afterwards, they left me a little confused since people were saying this and that weren't accurate etc. etc. It definitely seems thorough and I don't know why people are complaining that it's too long.
Anywho, I've been skinny my entire life until the past few years, I've gained some belly fat thanks to late night stops at the drive thru and alcohol consumption. I'm still pretty skinny shoulder-arm wise, nobody can really tell I have belly fat. I'm trying to kick all my bad habits which I can definitely do but I'm not ready to commit to a gym, the ones by my house are dumps and they're a little expensive. So basically my question is how effective can at-home workouts be with minimal equipment combined with jogging and the right diet? Can I start getting in shape with a pull up bar, dumb bells? Sorry if this has been asked before.
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04-10-2012, 02:28 PM #168
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04-13-2012, 03:04 PM #169
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04-13-2012, 03:56 PM #170
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04-14-2012, 06:11 PM #171
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04-28-2012, 01:27 PM #172
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05-04-2012, 07:14 AM #173
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05-04-2012, 07:13 PM #174
Hey great post man. I learned alot. My question is.. Do i have to do all of this bulking and cutting? I used to be a fat kid and never worked out. I lost 60 pounds then got ino lifting. Ive made great gains but i wanna gain mass and stay lean. I cant eat excess calories without adding fat and i cant maintain calories and gain muscle
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05-06-2012, 11:43 PM #175
What are some of the exercises that you like?
Shoulders
- Military press, Arnold press, Lateral Raise, DB shoulder press, bent over low-pulley side lateral
Back
- Deadlifts, Bent over BB row, pullups, chinups, WG pullups, pulldowns, One arm DB row, T bar row
Chest
- BB Flat, Incline, and Decline Press, DB Flat, Incline, and Decline, Flyes, cable crossover
Triceps
- Close Grip Bench Press, Skullcrushers, Dips, Pushdowns
Legs
- BB Squat, Leg Press, Front squat, Leg Extensions, Seated and Standing Calf Raises, Leg Curls
Traps
- BB and DB Shrugs and Upright Rows
Forearms
- Wrist Curl over bench, Reverse BB curl, Wrist roller
Abs
- All weighted - Cable Crunch, Decline, Hanging Leg Raises, Knee Raise on parallel bars
Biceps
- BB and DB Curls, BB and DB Preacher Curls, Hammer Curls, Chinups
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05-10-2012, 06:29 PM #176
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05-11-2012, 01:46 PM #177
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05-11-2012, 01:47 PM #178
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05-12-2012, 10:23 AM #179
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05-20-2012, 12:57 AM #180
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