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  1. #1
    Banned LurkingSince09's Avatar
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    Rate/Fix/Comment on this new routine I'm about to start for hypertrophy(get repped)

    Strength does not matter to me, it's purely for hypertrophy


    Monday
    Chest routine
    (Flat bench-press 3x15, Decline bench-press 3x15, Machine incline press 3x15, Dumbbell flyes 3x20, Cable crossovers 3x20)

    Tuesday
    Leg routine
    (leg extension 4x15-20, leg press 4x15-20, hack squats 3x15-20, lying leg curl 4x15-20, standing leg curls 3x15-20, standing calf raise 4x20, seated calf raise 4x20, hip abductors 4x15)

    Wednesday
    Shoulder Routine
    (Barbell shrugs 6x15, Standing machine shrugs, 3x15, Barbell row 3x15, Machine shoulder press 3x15)

    Triceps routine
    (Tricep push-down 3x15, Skull-crushers 3x15, Dip machine 3x15, Bench dips 3x15)

    Thursday
    Off day/got classes all day

    Friday
    Back Routine
    (Leverage high row 3x15, Leverage iso row 3x15, Wide grip lat pull down 3x15, Cable rows 3x15)

    Bicep routine
    (Bicep curls 3x15, Hammer curls 3x15, Preacher curls 3x15, Barbell curls 3x15)
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  2. #2
    Banned LurkingSince09's Avatar
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    Bump
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  3. #3
    Registered User SwagUnlimited's Avatar
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    back day needs pullups chest day needs dips leg day needs squats

    your shoulder workout is just awful
    You cant go HAM ...you a jewish ni**a


    I'm not cocky I just have a big cock Crew
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  4. #4
    Banned LurkingSince09's Avatar
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    Originally Posted by SwagUnlimited View Post
    back day needs pullups chest day needs dips leg day needs squats

    your shoulder workout is just awful
    What do you mean about the shoulder? Any tips on how to make it better?
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  5. #5
    mind on the grind UofACATS's Avatar
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    Looks good except Wednesdays need more actual shoulder work. Add dumbell side laterial and rear delt raises.

    Ab work?
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  6. #6
    I'm always write notWilliam's Avatar
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    3 days off?

    looks good, I think the shoulder routine is fine.
    I dont do as many reps as you though.
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  7. #7
    Still reaching aesthetics Kapetan's Avatar
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    Originally Posted by SwagUnlimited View Post
    back day needs pullups chest day needs dips leg day needs squats

    your shoulder workout is just awful
    Bro you seem to be blessed with godly body genetics.
    ☆BRAH SENSATION CREW☆
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  8. #8
    Registered User Vrepta's Avatar
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    I would probably to barbell rows on back instead of shoulder day, and also why not squats or dead lifts?
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  9. #9
    Banned LurkingSince09's Avatar
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    Originally Posted by UofACATS View Post
    Looks good except Wednesdays need more actual shoulder work. Add dumbell side laterial and rear delt raises.

    Ab work?
    For abs I usually just throw something in at the end of workouts. I'll add the DB lateral raises. Thanks pal.
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  10. #10
    Banned LurkingSince09's Avatar
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    Originally Posted by Vrepta View Post
    I would probably to barbell rows on back instead of shoulder day, and also why not squats or dead lifts?
    I put it in wrong. It's supposed to be high pulls. I used to squat and deadlift, but I'm in professional wrestling and it's just unnecessary pressure on my knees.
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  11. #11
    Registered User SwagUnlimited's Avatar
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    Originally Posted by LurkingSince09 View Post
    What do you mean about the shoulder? Any tips on how to make it better?
    start off with delts not traps

    military press
    db press
    then some db raises
    then go to traps

    save rows for back day
    You cant go HAM ...you a jewish ni**a


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  12. #12
    mind on the grind UofACATS's Avatar
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    Originally Posted by Vrepta View Post
    I would probably to barbell rows on back instead of shoulder day, and also why not squats or dead lifts?

    He's not looking for strength or athletic performance, he's strictly training for hypertrophy. In this scenario the body's normal recruitment pattern can be ignored and the core movements can be broken down into smaller groups where they are easier to train to failure.

    One might improperly assume training for hypertrophy is being pussy, but I assure you it's the most painful way to train. I'd much prefer to train low rep sets for squat, much easier pain to endure.





    Originally Posted by LurkingSince09 View Post
    Strength does not matter to me, it's purely for hypertrophy

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  13. #13
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    But who was deadlifts
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