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  1. #1
    Banned slashmash's Avatar
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    Pro's, please review my workout routine!!!

    I have a 2 week workout schedule. meaning my first week is different from my second week. please review!!! thanks people!
    WEEK 1

    Monday: Legs
    5min bike
    Squat (pyramid) Machine 4x
    calf raises sitting 5x
    Leg Extension 5x (two legs)
    Leg Curls 5x (two legs)
    Leg Press 5x
    Abs

    Tuesday: chest
    5 min bike
    Dumbell Bench (pyramid) 5x
    Decline Dumbell Bench 5x
    Incline Bench barbell 5x
    Hammerstrength 5x
    Dips go down very low for chest workout 5x
    Abs
    Forearms


    Wednesday:30 min (cardio)


    Thursday: Back
    5min bike
    Back (wide grip pull ups) 5x
    Back (wide grip lats down front) 5x (heavy)
    back (wide grip lat down rear ) 5x
    Seated Row 5x
    dumbell 1 arm row X5
    Abs
    Forearms

    Friday: Shoulders
    5 min bike
    Shrugs 5x
    Fly machine(shoulders)5x
    shoulder press 5x
    DB Military 5x
    Upright Rows 5x
    Abs
    Calve raises 4x

    Saturday: Arms
    5 min bike
    Hammer Curls 5x
    Incline Curls 5x
    Pyrimid dumbbell curls 5x
    Tricep pull down4x
    Skull Crushers4x
    Tricep Kickbacks4x
    Forearms

    Sunday 30 min cardio






    WEEK 2

    monday
    Legs
    5 min bike
    Squat (pyramid) non machine 4x
    calf raises sitting 5x
    Leg Extension 5x (two legs)
    Leg Curls 5x (two legs)
    Leg Press 4x
    Abs

    tuesday
    Chest
    5 min bike
    Decline bench barbell (pyramid) x4
    Incline Bench dumbell x4
    Chest Flies machine x4
    Cable Crosses x4
    Dips go down very low x4
    Abs
    Forearms


    Wednesday:30 min (cardio)

    thursday
    back
    5 min bike
    Back (wide grip pull ups) 5x
    Back (closeGrip pulldown)5x
    Low Row (5x)
    Seated Row (5x)
    Bent Barbell Row (5x)
    Abs
    Forearms

    friday
    Shoulders
    5 min bike
    Shrugs 5x
    Lateral Cable Raises 4x
    DB military 5x
    DB raises (front)5x
    DB raises (Back)5x
    Shoulder Press5x
    Abs
    Calves

    saturday
    Arms
    5 min bike
    standing barbell curls 4x
    standing barbell curls pyrimid burnout
    dumbbell preacher curls 5x
    tricep pulldown 4x
    skull crushers 4x
    tricep kickbacks 4x
    forearms


    Sunday: rest (30cardio)
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  2. #2
    Registered User Blindfaith's Avatar
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    do no more than 4 sets per exercise....and traps are part of your back...not shoulders
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  3. #3
    Banned slashmash's Avatar
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    are you talking about the shrugs? also ill make sure to do 4x each set. other than that is it a good routine??
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  4. #4
    Registered User Blindfaith's Avatar
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    Thumbs up

    yup
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  5. #5
    ren REN's Avatar
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    good call on the 2 week workout schedule. although not necessary, especially for a beginner (not implying your a beginner), it shows you've put much thought into your goals and obviously have some good dedication. make sure to back that up with a good diet and ur golden!

    good luck to ya
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  6. #6
    Banned slashmash's Avatar
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    Thumbs up

    thanks guys. its good to get responses!
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  7. #7
    Registered User NotRippedYet's Avatar
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    Looks good. I'd add in another exercise for tri's though. You have 15 sets total for biceps, but only 12 for triceps. Tri's make up the larger part of your arm. It's a personal thing though, most people work biceps more than they do tri's despite that.
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  8. #8
    Member AllenP's Avatar
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    To blindfaith

    Why would you say that Traps should be included in the back day rather than shoulder day? In my personal experience, whenever i do shoulder exercises, my traps are as well stimulated. so what is wrong with grouping them together. And lastly, i never felt my traps stimulated at any point during my back routines. Have you tried doing lateral raises with the arms as straight as possible along the side? I don't think you can get away with it without stimulating your traps.
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  9. #9
    ren REN's Avatar
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    yeah, i always toss my trap workout in with my delts
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