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My training to build muscles/ I need yout advice

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  1. #1
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    My training to build muscles/ I need yout advice






    Here is my training, tell me what you think considering that I'm 6,4, 26 years old beginning a proper diet and that I want to build more muscle before to get cut.

    Day 1:

    First week:

    Bench press: 3x10 repetitions at 154 Lbs
    Second week 3x8 repetitions at 176 lbs
    3rd week 3x5 repetitions at 187 lbs
    4th week 3x3 at 198 lbs

    Dips: 1x10 with the weight of my body
    1x8 with Body+11 lbs
    1x6 with body +22 lbs

    Incline Bench press: 1x10 repetitions at 88 lbs
    1x8 repetitions at 99 lbs
    1x6 repetitions at 110 lbs

    Military Press: 1x10 repetitions at 44 lbs
    1x8 repetitions at 55 lbs
    1x6 repetitions at 66 lbs

    Front Bar for triceps: 1x10 repetitions at 44 lbs
    1x8 repetitions at 55 lbs
    1x6 repetitions at 66 lbs

    And to finish, abdominos in suspension




    DAY 2:

    First week:

    Squat: 3x10 repetitions at 176 Lbs
    Second week 3x8 repetitions at 198 lbs
    3rd week 3x5 repetitions at 209 lbs
    4th week 3x3 at 220 lbs

    Legs extensions: 1x10 repetitions at 132 lbs
    1x8 repetitions at 154 lbs
    1x6 repetitions at 176 lbs

    Legs curls: Leg extensions: 1x10 repetitions at 132 lbs
    1x8 repetitions at 154 lbs
    1x6 repetitions at 176 lbs

    Calf ( working up) : 1x10 repetitions at 242 lbs
    1x8 repetitions at 286 lbs
    1x6 repetitions at 330lbs


    Abdos in suspension


    DAY 3:

    Deadlift: 3x5 repetitions at 220 Lbs
    Second week 3x5 repetitions at 231 lbs
    3rd week 3x5 repetitions at 242 lbs
    4th week 3x3 at 253 lbs

    Bent-Over Barbell: 1x10 repetitions at 121 lbs
    1x8 repetitions at 132 lbs
    1x6 repetitions at 143 lbs

    The neck pulldown: 1x10 repetitions at 121 lbs
    1x8 repetitions at 132 lbs
    1x6 repetitions at 143 lbs

    Biceps Bar: 1x10 repetitions at 55 lbs
    1x8 repetitions at 66 lbs
    1x6 repetitions at 77 lbs


    Abdos in suspension

  2. #2
    Registered User


    Join Date
    Oct 2005
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    658
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    8567761






    Any help please???

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