Day 1 shoulders/triceps
Dumbbell Shoulder Press: 1 warm up set of 10-12 reps 1 warm up set of 8-10 reps, 1 working set of 6-8 reps to failure,(1 min rest between sets)
1 min rest
Side Lateral Raise: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, (1 min rest between sets)
1 min rest
Low-Pulley Delt Raise: 1 set of 6-8 reps to failure, each aarm
Reverse Dumbbell Flyes: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets
5 min rest
Triceps Pushdown: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)
1 min rest
Lying Triceps Extensions: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)
Seated Triceps Press: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)
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06-30-2011, 09:43 AM #1
Tell me if this is a good routine
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06-30-2011, 09:44 AM #2
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06-30-2011, 09:44 AM #3
day 2 biceps/chest
10 min Warm Up on Treadmil
Decline Bench Press: 2 warm up sets of 10-12 reps, 1 working set of 6-8 reps to failure,(1 min rest between sets, increase weight)
Incline Dumbbell Press (45 degree incline): 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, (1 min rest between sets, increase weight)
Flat Bench Dumbbell Flyes: 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets)
5 min rest
Dumbbell Concentration Curl: 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, (1 min rest between sets
Straight Bar Curl: 1 set of 6-8 reps to failure,Last edited by KidReckless; 06-30-2011 at 09:50 AM.
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06-30-2011, 09:50 AM #4
day 3 back/legs
Dumbbell Pullover: 2 warm up sets 10-12 reps, 1 working set of 8-10 reps to failure, (increase weight between sets)
1 min rest
Close-Grip Pulldown: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure(1 min rest between sets)
1 min rest
One-Arm Row (each arm): 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure,(1 min rest between sets)
1 min rest
Wide-Grip Cable Row: 1 warm up set 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between reps)
1 min rest
Barbell Deadlifts: 1 warm up set of 10-12 reps, 1 working set 8-10 reps to failure, desired weight (1 min rest between
10min treadmill
leg extension warm up set 10-12reps 1 warm up set 8-10reps 1 working set 8-10/failures
leg press 1 warm up set 10-12reps 1 warm up set 8reps 1working set 6-8/failure
calf raises 1 warm up set 10-12reps 1 working set 6/8failure
i do these each routine day twice a week so 6 days i workout then sunday i usually just do an abb workout or something
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06-30-2011, 09:51 AM #5
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06-30-2011, 09:52 AM #6
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06-30-2011, 10:01 AM #7
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06-30-2011, 10:13 AM #8
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06-30-2011, 10:43 AM #9
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06-30-2011, 11:00 AM #10
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06-30-2011, 11:03 AM #11
You're training muscle groups multiple times in a week but you train them with crappy movements.
550/385/655, 285 overhead press, 330 push jerk, 250 weighted dip, 190 weighted pull-up, 413.8 max weighted pull-up, 450 front squat, 365 RFESS, 305 x 2 log press, 400 (per arm) farmer's carry, 370 atlas stone, 31 pull-ups at 247.
www.youtube.com/user/JoeyTheMilitant/videos
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06-30-2011, 11:06 AM #12
It's n okay routine. But you'd benefit more from something like.
Chest and triceps
Back and biceps
Shoulders and traps
Legs and calves.
Rest 1-2 days repeat.
You need to incorporate the compounds for eAch day. On chest you'll do the bench presses. Back-deadlifts shoulders-barbell shoulder press legs- squats! Compounds should b done first wheyier muscles are full of ATP and glycogen. Akways warm up with lighter weight. If your diet is in check. You should be progressing every work out or every other work out.
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06-30-2011, 11:17 AM #13
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06-30-2011, 11:31 AM #14
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06-30-2011, 12:51 PM #15
The routines outlined ok, as for the actual exercises you put into the routine, rework that.
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