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  1. #1
    Registered User tonighter's Avatar
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    Hows my current Workout Program

    I route on a 3 day split 5 days a week only do legs once ( but hard) looking something like this:

    Chest/Triceps Monday/Thursday

    Incline Bench Press/3 sets 10 reps
    Flat Bench Press/3 sets 10 reps
    Incline Dumbbell Press/3 sets 10 reps
    Machine pec fly super set with push ups/3 sets 10 reps
    Dips/3 sets 10 reps
    Triceps Extensions/3 sets 10 reps
    overhead Extension/3 sets 10 reps
    One Hand Extensions/3 sets 10 reps
    Barbell Skull crushers super set with close grip barbell press/3 sets 10 reps

    Back/Biceps Tuesday/Friday
    Pull Ups/3 sets 10 reps
    Lat Pull down/3 sets 10 reps
    Seated low row/3 sets 10 reps
    Deadlifts/3 sets 10 reps
    Barbell rows/3 sets 10 reps
    One handed dumbell rows/3 sets 10 reps
    Dumbbell curls/3 sets 10 reps
    Hammer curls/3 sets 10 reps
    seated preacher barbell curl /3 sets 10 reps
    standing barbell curl countdown ( 10,9,8,7,6,5,4,3,2,1)

    Legs/Shoulders Wednesdays
    Squats/4 sets 10 reps
    Leg Press/4 sets 10 reps
    Calf Raises/4 sets 10 reps
    Leg Extensions/4 sets 10 reps
    Leg curls/4 sets 10 reps
    incline machine squat/4 sets 10 reps
    Standing Overhead Press/4 sets 10 reps
    Side Raises/4 sets 10 reps
    Front Raises/4 sets 10 reps
    Rear Delts/4 sets 10 reps
    Machine raises/4 sets 10 reps

    I do Three sets of everything on each workout my I use 225 on the bench for reps 325 for reps on the squat and 295 for dead-lifts for reps( the bar keeps slipping from my hand at 7 reps though).

    I know its a lot but I have been doing it regularly for a few months now.

    Edit: I added in set range
    Last edited by tonighter; 06-09-2018 at 02:58 AM.
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  2. #2
    Registered User TheViking1992's Avatar
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    Looks like a whole lot of junk for the upper body and a chicken leg routine, with no hamstring work. No sets, no reps, no progression or periodization plan. All in all, it's a mess...

    Why is your squat numbers higher than your deadlift? Making sure you're squatting to proper depth?
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  3. #3
    Registered User tonighter's Avatar
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    Originally Posted by TheViking1992 View Post
    Looks like a whole lot of junk for the upper body and a chicken leg routine, with no hamstring work. No sets, no reps, no progression or periodization plan. All in all, it's a mess...

    Why is your squat numbers higher than your deadlift? Making sure you're squatting to proper depth?
    I do Sets of 3 with 10 reps each and I do Lying leg curls for hamstrings, also my legs are the only thing where I do 4 sets of each exercise because I work it one day.

    The only reason my squat is higher is because I am still trying to get the bar from slipping from my hand when I deadlift otherwise I would be doing more easy. Some guy told me to lower the weight when I was doing 335 on deadlift because when I kept going up for the last 3 reps of a set of 10 it would slip and drop. My gloves grip is kind of poor and I use a glove because I shattered my wrist a while back.

    TLDR: So I play it safe with deadlifts because of a shattered wrist, and I do 3 sets of 10 but on leg days 4 sets of everything 10 reps
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  4. #4
    Banned maddog352002's Avatar
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    Originally Posted by tonighter View Post
    I do Sets of 3 with 10 reps each and I do Lying leg curls for hamstrings, also my legs are the only thing where I do 4 sets of each exercise because I work it one day.

    The only reason my squat is higher is because I am still trying to get the bar from slipping from my hand when I deadlift otherwise I would be doing more easy. Some guy told me to lower the weight when I was doing 335 on deadlift because when I kept going up for the last 3 reps of a set of 10 it would slip and drop. My gloves grip is kind of poor and I use a glove because I shattered my wrist a while back.

    TLDR: So I play it safe with deadlifts because of a shattered wrist, and I do 3 sets of 10 but on leg days 4 sets of everything 10 reps
    You do 225 incline bench and 275 for deadlifts. The only lift you gave us rep ranges were for curls so i assumed the other lifts were for 4 sets of 20 reps. You must be jacked.

    Get on a real routine. Straps will eliminate the wrist issue on deads but your pushes would be more affected by said wrist injury so no fix for that. I guess you'll just have to focus on legs until you get it fixed.
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  5. #5
    Registered User Nelg1993's Avatar
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    Originally Posted by maddog352002 View Post
    You do 225 incline bench and 275 for deadlifts. The only lift you gave us rep ranges were for curls so i assumed the other lifts were for 4 sets of 20 reps. You must be jacked.

    Get on a real routine. Straps will eliminate the wrist issue on deads but your pushes would be more affected by said wrist injury so no fix for that. I guess you'll just have to focus on legs until you get it fixed.
    Straps are attached to your wrist, you do know that right? I don't think putting all the pressure there is a good idea.. I have wrist issues myself, any weight that you cannot handle yourself without the help of wraps/straps is an increased injury risk. Tendons and other soft tissue are also in there besides bones and muscle, take care of them because it's more likely you fck up these before you fck up a muscle.

    With lifts like that OP, and since he commented himself, consider doing one of the Viking's programs which are in the stickies!
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  6. #6
    Registered User TreHockey's Avatar
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    Originally Posted by Nelg1993 View Post
    Straps are attached to your wrist, you do know that right? I don't think putting all the pressure there is a good idea.. I have wrist issues myself, any weight that you cannot handle yourself without the help of wraps/straps is an increased injury risk. Tendons and other soft tissue are also in there besides bones and muscle, take care of them because it's more likely you fck up these before you fck up a muscle.

    With lifts like that OP, and since he commented himself, consider doing one of the Viking's programs which are in the stickies!
    What would you suggest weightlifting straps be used for?
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