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    Registered User gohardpat's Avatar
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    critique my routine

    STATS:
    Bench Press: 215x8
    squat: 245x6(i know)
    db ohp: 70x8
    bb ohp: 115x10
    deadlift: 295x3
    body weight: 189 lbs

    ***** the / DOES NOT mean superset, it means alternate each workout *****

    day 1- chest and arms
    day 2- legs
    day 3- back and shoulders
    off
    repeat


    I will do abs like 2-4 times a week, and cardio 2-3 times a week

    im thinking of doing the A workouts for one month then the next month do the B workouts, or do you guys think i should should switch each workout? any input would be helpful...

    CHEST AND ARMS A

    Flat bb/(alternate with) decline bb 3x6-10
    Incline bb 3x6-10
    Hammer strength press 3x8-12
    High pulley cable cross overs/(alternate with) incline cable flys 3x10-12
    Bb curl 3x8-10
    Incline db curl 3x8-10
    Skull crusher 3x8-10
    Rope pushdown 3x10-12


    CHEST AND ARMS B

    Flat db/(alternate with) decline db 3x6-10
    Incline db 3x6-10
    Low pulley cable cross overs/(alternate with)flat db flys 3x10-12
    Dips 3xfailure
    Preacher curls 3x8-10
    Concentration curls 3x8-10
    Overhead db extension 3x-8-10
    Reverse grip pushdowns 3x10-12






    LEGS A

    Back squat 3x6-10
    Bb lunges 3x8-10
    Leg extensions 3x12-15
    Lying leg curls 3x10-12
    Seated calf raises 4x10-15
    Calf presses 4x20-25


    LEGS B

    Front squat 3x8-12
    Leg presses 3x8-12
    Walking lunges 3xaccross gym
    SLDL 3x8-12
    Seated leg curls 3x12-15
    Standing calf raises 3x15-20
    Seated calf raises 3x10-15





    BACK AND SHOULDERS A

    Wide grip pull-ups 3xfailure

    SUPERSET

    Bb rows w/ 2 arm db rows (elbows kept against body) 3x6-10

    REGULAR SET

    Wide grip Lat pull downs 3x10-12

    SUPERSET

    Seated pulley rows w/ hyper extentions 3x8-12

    REGULAR SET

    Db Overhead presses 3x6-10
    Lateral raises 3x10-12
    Shrugs 3-4x10-12
    Rear delt work 3x15


    BACK AND SHOULDERS B

    Wide Underhand grip pullups 3xfailure

    SUPERSET

    t-bar rows w/ 2 arm db rows (elbows slightly flared out) 3x8-12

    REGULAR SET

    One arm db row 3x8-12

    SUPERSET

    Close grip pulldowns w/ hyper extensions 3x-10-12

    REGULAR SET

    Bb Overhead press/bb behind the neck overhead press 3x6-10
    Low pulley later raises 3x10-12

    SUEPRSET

    Lateral raise machine w/ rear delt work 3x12-15

    REGULAR SET

    Shrugs 3x10-12
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