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  1. #1
    Registered User Slim_Daddio's Avatar
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    My routine,critique and make suggestions

    Day 1 (legs,abs)
    Deadlifts, leg extension superset 4x6 115,4x8 130 2 month goal(4x6 130,4x8 150)
    Seated Calve Raises, 4 strips sets
    Crunches (4 sets of 20)

    Day 2 (chest,triceps,abs)
    dumbell bench press, incline dumbbell flyes superset 4x8 40,4x8 40 2 month goal(4x8 50,4x8 50)
    Tricep pushdowns 4x8
    Reverse incline leg raises (3 sets of 20)

    Day 3 (back, biceps, abs)
    Wide grip pull-ups, latbar pulldown superset 4x8,4x8
    EZ bar bicep curl, incline dumbbell curls superset 4x8 55 4x8 10
    Crunches (4 sets of 20)


    Day 4 (forearms,shoulders)
    Shoulder press,side raises superset 4x8,4x8
    forearm curl 4x8

    should I add or change anything? also are the goal increases realistic? maybe I could increase them even further do you think?
    The excercises that dont have weight listings I either dont know what weight I use or I havent even done this excercise yet(day 4 is new) I wait 2 to 3 days between training days.

    P.S.(those arent necassarily max weights theyre just what I feel comfortable with right now for the rep range)
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  2. #2
    Registered User MDUK's Avatar
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    wheres the squats?
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  3. #3
    Registered User Slim_Daddio's Avatar
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    I do deadlifts instead,after a month ill probably switch to squats.
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  4. #4
    Registered User Slim_Daddio's Avatar
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    problem is though I dont have a training partner so i basically dont have a spot for squats. the one friend I do have who actually works out goes to a diff gym and another one of my friends is too lazy and doesnt want to pay for a gym membership I dont think.
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  5. #5
    Registered User MDUK's Avatar
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    u really need squats there a great mass builder i'd swap the deads for squats you don't have to go heavy on squats the 20 rep squats at 50% max are killer

    If your gym has a smith machine you can use that for squats and you won't need a spotter
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