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  1. #1
    Registered User Jackoozy's Avatar
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    Rate my Bi-Weekly Trainig Program

    Looking for critques and critissm on my bi-weekly training programme.

    What would you change to optimise it?

    Any tips / suggestions of workout exercises additions welcomed.

    Images are attached below.

    Week 1

    Monday
    Incline Dumbbell Press 4 10
    Chest & Triceps Flat Dumbbell Press 4 10
    Incline Dumbbell Flyes 3 10
    Cable Crossovers 3 10
    Tricep Pushdown 4 12
    Skullcrushers 4 12
    Tricep Extension 3 10

    Tuesday
    Barbell Squat 4 12, 10, 8, 6
    Legs & Core Leg Press 4 10
    Leg Extension 3 12
    Stiff Leg Deadlift 4 10
    Leg Curl 3 12
    Calf Raises 4 12

    Wednesday
    N/a
    Stretching / Day Off

    Thursday
    Standing Military Press 4 10
    Shoulders, Traps & Core Dumbbell Side Raises 3 12
    Dumbbell Front Raises 3 12
    Reverse Cable Crossovers 3 10
    Dumbbell Shoulder Press 4 10
    Weighted Shrugs 4 12

    Friday
    Deadlifts 4 8
    Back & Biceps Wide Grip Pull Up 4 10
    Wide Lat Pull Down 4 10
    Seated Cable Row 4 10
    Bent Over Barbell Row 3 10
    Barbell Curl 3 12
    Seated Alternate Dumbbell Curl 4 8
    Hammer Curl 3 12

    Saturday
    N/a
    Stretching / Day Off

    Sunday
    N/a
    Stretching / Day Off

    Week 2

    Monday
    Incline Dumbbell Press 4 10
    Chest & Triceps Flat Bench Press 4 10
    Weighted Dips 4 8
    Cable Crossovers 3 10
    Tricep Pulldowns 4 12
    Skullcrushers 4 12
    Tricep Extension 3 10

    Tuesday
    Barbell Squat 4 12, 10, 8, 6
    Legs & Core Abduction 4 10
    Leg Extension 3 12
    Stiff Leg Deadlift 4 10
    Leg Curl 3 12
    Calf Raises 4 12

    Wednesday
    N/a
    Stretching / Day Off

    Thursday
    Standing Military Press 4 10
    Shoulders, Traps & Core Dumbbell Side Raises 3 12
    Dumbbell Front Raises 3 12
    Reverse Cable Crossovers 3 10
    Dumbbell Shoulder Press 4 10
    Weighted Shrugs 4 12

    Friday
    Deadlifts 5 5
    Back & Biceps Wide Grip Pull Up 4 10
    Wide Lat Pull Down 4 10
    Seated Cable Row 4 10
    Bent Over Barbell Row 3 10
    Barbell Curl 3 12
    Seated Alternate Dumbbell Curl 4 8
    Hammer Curl 3 12

    Saturday
    N/a
    Stretching / Day Off

    Sunday
    N/a
    Stretching / Day Off
    Attached Images
    Last edited by Jackoozy; 06-13-2020 at 11:04 PM. Reason: Provided word format of Program
    Personal Records (1 RM)
    Bench: 95KG.
    Deadlift: 150KG.
    Squat: 140KG.
    Overhead Press 60KG.

    Goal by end of the Year (1RM)
    Bench: 110KG.
    Deadlift: 180KG.
    Squat: 175KG.
    Push Press: 75KG.
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  2. #2
    Registered User paulinkansas's Avatar
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    I would put your program in the body of the post. It's much easier to read than 2 attachments. That's probably why the message has over 140 page views but the attachments only have 8.
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  3. #3
    Registered User philibusters's Avatar
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    Edit: Nevermind, I didn't understand what you meant by bi-weekly
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  4. #4
    Registered User Jackoozy's Avatar
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    Originally Posted by paulinkansas View Post
    I would put your program in the body of the post. It's much easier to read than 2 attachments. That's probably why the message has over 140 page views but the attachments only have 8.
    Updated to include the workout in the OP.
    Personal Records (1 RM)
    Bench: 95KG.
    Deadlift: 150KG.
    Squat: 140KG.
    Overhead Press 60KG.

    Goal by end of the Year (1RM)
    Bench: 110KG.
    Deadlift: 180KG.
    Squat: 175KG.
    Push Press: 75KG.
    Reply With Quote

  5. #5
    Registered User paulinkansas's Avatar
    Join Date: Sep 2018
    Posts: 4,592
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    paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000)
    paulinkansas is offline
    If you are pretty big, that routine is probably pretty good. But if you are average, that looks like way too much volume. 11 sets for triceps after doing compound movements of your chest or shoulder? 10 sets for biceps after doing compound movements for your back?

    You'd be better off following a published Push Pull Legs routine. There is All Pro in the stickies, or you can Google "coolcicada ppl". I think one of those programs would be of better benefit to you than your current one.
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