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| Training Learn proper form, techniques, & routines. Post questions about weight training as it relates to muscle building.
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#1 |
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Hungry
Join Date: Jun 2003
Location: Ontario, Canada
Posts: 711
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Hey guys I'm new here, and I've been working out for about 6 months now. I was wondering if you guys could critique a routine that I've just started doing:
Any advice would greatly be apprecitaed. My main goal is to get a cutter look while building overal muscle mass. Do an average of 3 sets per exercise, with 6-8 reps each. Add an extra set if feeling strong for a specific exercise. Day 1 – Quads/Calves - Squats - Hack Squats/Leg Press (Alternate) - Leg Extensions - Lying Leg Curls - Calf Raise Day 2 – Shoulders/Abs/Oblique - Shoulder Press - Dumbbell Rear Lateral Raise - Rear Deltoid Row - Captain Crunch (25 reps each set) - Kneeups (25 reps each set) - Dumbbell Side Bend - Oblique Sit-ups Day 3 – Cardio Day 4 – Chest/Triceps - Incline Barbell/Dumbbell (Alternate) - Flat Bench Barbell Press - Flat Bench Flies - Lying Triceps Extension (Skull Crushers) - Triceps Pushdown - Parallel Bench or Machine Dips - Reverse Grip Pushdowns (same as triceps pushdown, with underhand grip) Day 5 – Back/Biceps - Lat Pull-down - Bent Over Row - Seated Row * - Preacher Curls - Standing Bicep Curls - Hammer Curls - Reverse Curls Day 6 – Cardio I'd like to add variation to promote muscle growth, so changing exercises were applicable from dumbbells to barbells and vice versa. I've also stated other exercises that I could alternate in place of the other on evrey other week. I'd like to do dropsets, but I'm not to sure which exercise I could do them on. Thanks in advance! |
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#2 |
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...
Elite Member
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Assuming 3 sets per exercise, you're doing 9 sets for chest (large muscle) and 12 for triceps (small muscle). Also, 9 for back (large) and 12 for biceps (small). This is backwards. The larger muscles need more work than smaller muscles.
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#3 |
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Freelance Gynecologist
Join Date: Feb 2003
Location: NC
Posts: 69
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I'd drop leg extensions and opt for another hamstring exercise - maybe SLDL? It looks like you're hammering your quads with the squats and leg press/hack squat. Adding more volume to the quads may be overtraining them a bit.
On back day, I'd try to incorporate deadlifts into the routine. If not every week, maybe do them every other week. |
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