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  1. #1
    Registered User sensiz62's Avatar
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    Smile Is my Upper/Lower workout program good ?

    Hello guys this is a routine i have designed. I have been doing bodybuilding for 8 months
    age 25, lenght 1.83 cm, weight 80 kg

    upper body
    bench press 4x10-8-8-6
    db rows 4x10-8-8-6
    ohp 4x10-8-8-6
    lat pulldown 3x10-8-6
    incline db 3x10-8-6 v lateral raises 3x10-8-6 super set
    triceps dips v barbell curl

    lower body
    squat 4x10-8-8-6
    leg extension 3x10-8-6
    leg curl 3x10-8-6
    seated calf 4x10-8-8-6
    abs

    Monday - upper body
    Tuesday - lower body
    Wednesday - off
    Thursday - upper body
    Friday - lower body
    Saturday - off - maybe i can add biceps-triceps routine
    Sunday - off

    is there anything i need to change ?
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  2. #2
    Registered User paulinkansas's Avatar
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    What is your form of progression? I just see static lifts.
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  3. #3
    Registered User sensiz62's Avatar
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    Originally Posted by paulinkansas View Post
    What is your form of progression? I just see static lifts.
    I can increase the weights with this program. for example

    bench press

    50 kg - 10 reps
    55 kg - 8 reps
    55 kg - 8 reps
    60 kg - 6 reps I reps as much as I can the last set.
    if the number of repetitions passes 8 or 10 . I increase the weights

    55 kg - 10 reps
    60 kg - 8 reps
    60 kg - 8 reps
    65 kg - as much as i can
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  4. #4
    Registered User paulinkansas's Avatar
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    Looks decent. But if I was you I would read the sticky for the Fierce 5 Upper Lower routine and follow it. It's basically what you are doing but with some improvements.
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  5. #5
    Registered User TAWS6's Avatar
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    I would drop the incline press. Its not something you super set. I'd also add RDL on lower day. Overall its okay.

    Edit. Don't add an arm day lol
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  6. #6
    Registered User sensiz62's Avatar
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    Originally Posted by TAWS6 View Post
    I would drop the incline press. Its not something you super set. I'd also add RDL on lower day. Overall its okay.

    Edit. Don't add an arm day lol
    I'll add rdl in my program

    My chest does not develop much. Should I make another exercise instead of incline press or is it enough to do two exercises separately
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  7. #7
    Registered User TAWS6's Avatar
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    Originally Posted by sensiz62 View Post
    I'll add rdl in my program

    My chest does not develop much. Should I make another exercise instead of incline press or is it enough to do two exercises separately
    Nah. Few body parts need more than two exercises. Back is the exception since there are so many muscles in the back. If you want to incline just swap it for flat bench on your second upper day.
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  8. #8
    Registered User George2100's Avatar
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    I would not superset incline bench with lateral raises. I would superset it with face pulls or reverse flyes. Your routine will be more balanced that way. You can do the lateral raises as a stand-alone right after though. If you do that, your upper body days will have 3 presses and 3 pulls, instead of 3 presses and 2 pulls.
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  9. #9
    Registered User sensiz62's Avatar
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    Originally Posted by George2100 View Post
    I would not superset incline bench with lateral raises. I would superset it with face pulls or reverse flyes. Your routine will be more balanced that way. You can do the lateral raises as a stand-alone right after though. If you do that, your upper body days will have 3 presses and 3 pulls, instead of 3 presses and 2 pulls.
    does lateral deltoid develop with ohp enough ?
    i want machine reverse fly too. i dont have posterior deltoid
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