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  1. #1
    Registered User NotoriousDragon's Avatar
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    Need help with a routine

    I have been trying to search the internet to find a good routine to do but I can’t seem to find quite what I’m looking for and if I do find something I feel like the set and rep ranges aren’t the best. I need help with creating/finding a good routine. Below is a couple that routines that I found. Please let me know your thoughts on them

    Chest/Back

    Deadlift: 4×6-10 reps with 120-180 sec rest
    DB Bench Press: 4x 6-10 with 120-180 sec rest
    Seated Row: 4×6-10 with 120 sec rest
    DB Incline Press: 4×6-10 with 120 sec rest
    Wide Grip Pulldown: 4×8-12 with 90-120 sec rest
    Pec Deck: 3×8-12 with 90-120 sec rest
    Straight Arm Pulldown: 3×8-12 with 90 sec rest
    Shoulders/Arms

    Arnold Presses: 3×6-10 with 120-180 sec rest
    Shrugs: 3×6-10 with 120-180 sec rest
    DB Lateral Raises: 3×8-12 with 90-120 sec rest
    Reverse Pec Deck: 3×8-12 with 90-120 sec rest
    Tricep Pushdowns (rope): 3×8-12 with 90 sec rest
    DB Bicep Curls: 3×8-12 with 90 sec rest
    DB Tricep Extensions: 3×8-12 with 90 sec rest
    DB Hammer Curls: 3×8-12 with 90 sec rest

    Legs

    Squats: 4×6-12 with 120-180 sec rest
    Lunges: 4×6-12 per leg with 120-180 sec rest
    Romanian Deadlift: 4×6-12 with 120-180 sec rest
    Leg Extensions: 4×10-15 with 120 sec rest
    Lying Leg Curl: 4×10-15 with 120 sec rest
    Standing Calf Raise: 3×12-18 with 90 sec rest
    Seated Calf Raise: 3×12-18 with 90 sec rest

    Upper Body

    Bench Press: 4×6-10 reps with 120-180 sec rest
    One-Arm Dumbell Row: 4×6-10 with 120-180 sec rest
    Standing Shoulder Press: 4x 6-10 with 120-180 sec rest
    Pullups: 4xAMRAP with 120 sec rest
    Dumbell Incline Flye: 3×8-12 with 120 sec rest
    High Pull: 3×8-10 with 120 sec rest
    Tricep Pushdowns: 3×8-12 with 90-120 sec rest
    Preacher Curls: 3×8-12 with 90-120 sec rest

    Lower Body

    Front Squat: 4×8-12 with 120-180 sec rest
    Bulgarian Split Squat: 4×6-10 per leg with 120-180 sec rest
    Good Mornings: 4×8-10 with 120-180 sec rest

    Leg Extension: 3×10-15 with 90-120 sec rest
    Seated Leg Curls: 3×10-15 with 90-120 sec rest
    Donkey Calf Raises: 3×12-18 with 90 sec rest
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  2. #2
    Registered User rsid97's Avatar
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    Not sure where the couple of routines are, I just see one rather half baked one.

    In terms of balance its mostlyyy alright but that is a fair bit of volume and I don't like the idea of having pre-defined rest intervals like that, especially on your heavy compounds.

    Before I actually bother with exercise selection and stuff, where are you at? How much do you squat, bench,deadlift? Whats your bodyweight at? How often are you making progress on your main lifts currently?
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  3. #3
    Registered User NotoriousDragon's Avatar
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    I am from the US currently I squat 325lbs bench 225 lbs and deadlift 350lbs and help would be greatly appreciated.i was making decent progress before covid and shut the gyms down recently got the gym opened up again.
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