Day One - Chest/Biceps
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Incline DB Press 4 sets 8-10 reps
Flat DB Press 4 sets 8-10 reps
Incline DB Flyes 4 sets 8-10 reps
Dips 4 sets 8-10 reps
Preacher bar/barbell 21s for 4 sets
Alternate curl or concentration 4 sets for 8-10 reps
Preacher curl 4 sets 8-10 reps
Day Two - Back
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Barbell Rows 4 sets 8-15 reps
T-bar rows 4 sets 8-12 reps
Close grip pull downs 4 sets 8-10 reps
Deadlifts 4 sets 10-12 reps
Abs : Every second day -- Crunches 20-25 reps, 4 sets and Legraises 20-25 reps for 4 sets, sometimes I do cable crunches instead of legraises.
I have two other days, I'll post em later because I am at school.
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Thread: Overtraining?
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05-02-2006, 07:25 AM #1
Overtraining?
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05-02-2006, 07:36 AM #2
ok well day 1 day 2 doesnt tell us anything ****ing could be monday then tuesday etc etc.
need moe info.
otherwise.
its pretty highvolume esp for chest/bis, but i doubt it will lead to serious overtrainng.
for chest its not bad, but instead of doing 2 bb presses, drop one and do a db press would help i think.
Barbell Rows 4 sets 8-15 reps
T-bar rows 4 sets 8-12 reps
Close grip pull downs 4 sets 8-10 reps
Deadlifts 4 sets 10-12 reps
be better off doing deadies as ur first exercise i think.
and add some chins in there if u can do it, or atleast wide grip pulldowns.
but yeah.
nothing horrible wrong with it thus far.
maybe drop some sets for bis n mebbe chest aswell.Wish to compete in 2009 at 21 in I.N.B.A
currently bulking
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05-02-2006, 07:42 AM #3
I change my workout every 2-4 weeks except for my chest because of the lack of equipment for it at my gym.
I do dropsets sometimes, supersets, etc. My routine is hard to post due to the fact is i constantly changing. I do certain exercises on certain weeks, like chinups , wide grip pull downs etc. I change them to get a variety :P This is just an overview for the next 2-3 weeks to hit my bodyparts I see as a bit weaker.
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05-02-2006, 07:48 AM #4
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05-02-2006, 11:19 AM #5
a rule of thumb; one = overtraining when you hear a snap or pop or tear type sound
as for your sorry ass routine, no you wont over train from that .AGE:18
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