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  1. #1
    Registered User Sirells007's Avatar
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    Thumbs up How is this program?

    Hey all,
    Ive been working out for a year now mainly at home and ive seen some significant gains. I am heavier, lost fat and gained muscle which is a great. I am finally going to be able to join a gym and use more equipment as it’s my 15th birthday soon so I found a program I like which is a 3 day split and I was wondering if any of you could tell me if its any good. Here it is:

    Chest/Tris:
    Bench – 5/3/1 Progression with 1RMS every second week.
    - Incline Dumbbell Press(3x8)
    - Cable Flies(4x12)
    – Dumbbell Flies (4x12)
    – Dips (3x12 with 2 Plates)
    – Skullcrushers (3x8)
    – Dumbbell Kickbacks (4x12).

    Back/Bis:
    Deadlift – 3x5
    - Dumbbell Rows – 3x8
    - Weighted Pullups (3x8)
    - Lat Pulldowns (4x12)
    - Cable Pullovers (4x12)
    – Facepulls (4x12)
    - Barbell Curls (3x8)
    - Hammer Curls (4x12)
    - Preacher Dumbbell Curls (4x12).

    Legs/Shoulders:
    Squats - 3x5
    - Leg Press (3x8)
    – Lunges (3x8)
    – Hamstring Curls (4x12)
    – Leg Extensions (4x12)
    – Hyperextensions (4x12)
    - Calf Raises (4x12)
    - OHP - 5/3/1 Progression with 1RMS every second week.
    - Seated Dumbbell Shoulder Press (3x8) – Lateral Raises (4x12)

    Thanks alot for any help, Elliot
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  2. #2
    Registered User Sirells007's Avatar
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    Bump
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  3. #3
    Registered User paulinkansas's Avatar
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    paulinkansas has a brilliant future. Third best rank! (+40000) paulinkansas has a brilliant future. Third best rank! (+40000) paulinkansas has a brilliant future. Third best rank! (+40000) paulinkansas has a brilliant future. Third best rank! (+40000) paulinkansas has a brilliant future. Third best rank! (+40000) paulinkansas has a brilliant future. Third best rank! (+40000) paulinkansas has a brilliant future. Third best rank! (+40000) paulinkansas has a brilliant future. Third best rank! (+40000) paulinkansas has a brilliant future. Third best rank! (+40000) paulinkansas has a brilliant future. Third best rank! (+40000) paulinkansas has a brilliant future. Third best rank! (+40000)
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    120 reps just for biceps seems kind of high to me. Just my opinion, I could be wrong.
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