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  1. #1
    Registered User Qnder's Avatar
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    my workout - critique ?

    Hello,

    I have created my own workout program, cause I cant choose any right for my needs since I've started doing Olympic Weightlifting. /sets x reps/



    Monday (back, shoulders, triceps) :

    Pull ups X x 60 superset with Straight Bar Dip 4 x 12
    Dumbell row 4 x 6 superset with tricep pushdown 3 x 10
    Overhead press 5 x 5
    Upright row 3 x 8 superset with side lateral raise 3 x 15
    Rear lateral raise 3 x 20
    Abs

    Tuesday ( O.W. training ) : Snatch, Clean and jerk,... squats, deadlifts.. - you know these trainings are primary on lower body.


    Wednesday : O.W. training - same



    Thursday ( back, chest, calves ) :

    Pull ups X x 60 superset with Weighted Dips 3 x 6
    Barbell row 5 x 6 - 8
    Bench press 3 x 6
    Calves
    Abs



    Friday : O.W. training - same


    Saturday ( chest, biceps ) :

    Bench press 5 x 5
    Incline Dumbbell Press 4 x 8 - 10
    Barbell curl 3 x 12 - 4
    Low pulley bicep curl 3 x 8 - 10 OR dumbell curl 3 x 8 - 10
    Face pull 3 x 10 superset with excercise on forearm 3 x 20


    Sunday : rest


    Do you think will this work ? Btw. Im doing sprints before every workout. 5 x
    Sorry for english
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  2. #2
    Registered User Qnder's Avatar
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    Up!
    Last edited by Qnder; 02-10-2019 at 05:21 AM.
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  3. #3
    Registered User Qnder's Avatar
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    Up..
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  4. #4
    Registered User gcoulson's Avatar
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    What is the goal for this routine in regards your Olympic lifting?
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    Registered User johndoethethird's Avatar
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    What are your goals ? Strength ? a better physique ? competing in OLY lifts ?
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    Registered User Qnder's Avatar
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    Originally Posted by johndoethethird View Post
    What are your goals ? Strength ? a better physique ? competing in OLY lifts ?
    1. Be better at bodyweight excercises - Pull ups and dips ( I want to do muscle up :-D )
    2. Strength, Physique

    However I think Physique will come with strength ( after 2-3 weeks I'll maybe change reps for ''hypertrophy'' 10-12 and after next weeks I'll again change it back )

    OLY lifts - it's only let you know that I train my legs too. And there are used other muscles too during OLY lifts (you know its complex excercise) . So I want to know if my workout plan ( that what is detailed ) is good according to my goals.
    Last edited by Qnder; 02-10-2019 at 06:40 AM.
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  7. #7
    Registered User Qnder's Avatar
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    Registered User DCSpartan's Avatar
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    Quit spamming for more comments.

    You dont actually do that routine, so its pointless to critique.

    But if it will shut you up. Its stupid and will wreck your shoulders if you use any real weights, and doesnt acheive your stated goals.
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