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  1. #31
    Registered User DdotT's Avatar
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    Originally Posted by calofdark View Post
    first 4 weeks ont this routine i improved my strenght each workout and biceps improved by 2 inch but after that not a single this has worked(im talking about 3mnths ago to about 2 months ago:

    each excercise 2 sets between 5 -8 reps

    monday:
    1A Dumbbell Military Press
    1B Pull-up
    2A Dumbbell Bench Press
    2B Seated Cable Row
    3A Tricep Extension
    3B Hammer Curl (1 Set)
    (2 Minute Rest Between Sets)

    wednesday:
    1 Squats
    2 Back Extensions
    3 Calf Raise
    4 Dumbbell Shrugs
    (3 Minute Rest Between Sets)

    friday:
    1A Incline Bench
    1B Dumbbell Row
    2A Palms in Military Press
    2B Parallel Pull-up (or side grip lat pulldown) (as many as you can but no more than 12)
    3A Dumbbell Curl
    3B Tricep Rope Extention (1 Set)
    (2 Minute Rest Between Sets)

    next monday:
    Deadlift
    2 Split Squat
    3 Seated Calf Raise
    (3 Minute Rest Between Sets)



    edit: 200 grams protein 380 grams carbs and 60 grams fat on trainingsdays 2850 calories
    offdays:207 protein 145 carbs 93 fat 2216 calories
    your routine sucks ****ing dick.

    Do one-two muscle groups each day.

    I suggest

    Legs
    Shoulders/abs
    Back/biceps
    Chest/Tris

    GO RESEARCH on google compound exercises and best exercises, have 3-4 exercises for each muscle and 3-4 sets 6-10 reps


    EAT MORE , minimum 2800 CLEAN calories and maybe do some cardio one of the days.

    Good exercises are:
    Squats, deadlifts, bench press (db and bb), bent over rows, t bar row, pull ups, chin ups, rope pull downs, close grip bench press, rear delt fly, seated cable rows.
    Last edited by DdotT; 11-09-2012 at 02:25 PM.
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  2. #32
    Registered User DdotT's Avatar
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    Originally Posted by calofdark View Post
    to all above im trying to gain more strenght now because i think more strenght=more muscle in my case..

    Do you guys think i have bad genetics for muscle
    And what body fat percentage am i my bodyfat caliper says 11 % but i think its more like 13 % bodyfat

    i think im doing pretty well on ss
    two weeks ago:bench:67 kg 5 reps
    deadlift:105 kg 5 reps
    overhead press:45 kg
    squat:75 kg 5 reps

    now:bench:68 kg 5 reps
    deadlift:110 kg 5 reps
    overhead press:50 kg 5 reps
    squat:82 kg 5 reps
    stop doing 5 reps, do 8-10.
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  3. #33
    Registered User Aviasaf's Avatar
    Join Date: Nov 2012
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    Not bad
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  4. #34
    Banned TheBlackMiscer's Avatar
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    TheBlackMiscer is just really nice. (+1000) TheBlackMiscer is just really nice. (+1000) TheBlackMiscer is just really nice. (+1000) TheBlackMiscer is just really nice. (+1000) TheBlackMiscer is just really nice. (+1000) TheBlackMiscer is just really nice. (+1000) TheBlackMiscer is just really nice. (+1000) TheBlackMiscer is just really nice. (+1000) TheBlackMiscer is just really nice. (+1000) TheBlackMiscer is just really nice. (+1000) TheBlackMiscer is just really nice. (+1000)
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    focus on the compound lifts more such as bench, squat and deadlift
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