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    Registered User progralifter's Avatar
    Join Date: Nov 2010
    Location: New York, New York, United States
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    New comer, my workout schedule

    Hi everyone,
    I would like to dshare my workout schedule with all of you, and get some feeddback from experts on this. I've been on and off with body of building for over 3 years, but I truly love it, not for showing off muscles or anything, but really it makes me feel healthy and realxed. I am 31 years old, 215 lb, 5:11. No smoking or drugs.
    I kind of subscribe to the push/pull split. my workout is as follows :

    Monday/Wednesday : Chest Triceps Shoulders
    Chest :
    4 sets Dumbbell Flat bench press
    3 sets Dumbbell Flat bench Flys.
    4 sets Dumbbell Incline bench press
    3 sets Dumbbell Incline Flys.

    Shoulders :

    3 sets Dumbbell Arnold press.
    3 sets lateral raises
    3 set military press

    Triceps :

    3 sets Cable pressdown ( straight T Bar )
    3 sets Cable pressdown ( Curved bar )
    3 sets Cable pressdown ( With the rope )
    3 sets one arm triceps extension.


    Tuesday/Thursday : Lats, Legs, Biceps.

    Lats :

    3 sets Wide Grip Lat machine pulldown.
    3 sets medium grip Lat machine pulldown.
    3 sets medium grip Lat machine pulldown.
    3 sets one arm dumbbel rows ( or cable rows )
    3 sets Hyperextension.

    Biceps :

    3 sets Alternate Dumbbell Curls.
    3 sets cable curls. ( T bar )
    3 sets cable curls. ( curved bar )

    Legs :

    3 sets Leg extension.
    3 sets leg curls.
    3 sets seated machine push ( like a squate exercise). the gym I go to doesn';t have long bars for squats.

    Friday and sunday Off

    Saturday : Arms, shoulders and legs :

    Biceps :

    3 sets Alternate Dumbbell Curls.
    3 sets cable curls. ( T bar )
    3 sets cable curls. ( curved bar )

    Legs :

    3 sets Leg extension.
    3 sets leg curls.
    3 sets seated machine push ( like a squate exercise). the gym I go to doesn';t have long bars for squats.

    Shoulders :

    3 sets Dumbbell Arnold press.
    3 sets lateral raises
    3 set military press

    Triceps :

    3 sets Cable pressdown ( straight T Bar )
    3 sets Cable pressdown ( Curved bar )
    3 sets Cable pressdown ( With the rope )
    3 sets one arm triceps extension.

    As for Abs I use a circuit training method, where as in between sets I sneak in a quick 15 rep ab crunch or machine set. So
    on average I come out with about 15 reps a day.

    I live in a high rise building, the gym doesn't have a lot of advanced machines, hence I use dumbbells a lot.

    Hope to get some analysis on this, thanks.
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