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Training Routine

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  1. #1
    vik
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    Lightbulb Training Routine

    I've heard a lot of pros giving advice on training routines and I think that some things are specific to each one of us. I mean some exercises would work on some people while others would work on other people. I've just started gym again after a few years and after only a few weeks of track exercises I started with this routine that seems to give me positive results:

    Day 1: Shoulder, Calves, Triceps
    BB Behind Neck Presses 4sets
    DB Bent Lateral Raises 4sets
    Alternate DB press 3sets

    Calve Raises/Variants 8Sets

    Lying Triceps Extension 4sets
    Single DB Overhead Press (using both arms) 4sets
    Cable Pulldowns 2-3sets

    Day 3: Lats, Legs
    Lats Pulldowns 4sets
    Rowing (Cable or Bar) 4sets
    Close Grip Front Pulldowns 3-4sets
    One arm DB row 2-3sets

    Squat 4sets
    Leg Presses 4sets
    Leg Extensions 3-4sets

    Day 5: Chest, Biceps
    Flat Bench Presses 4sets
    Incline DB Presses 4sets
    Incline Flyes 2-3sets
    Dips 2sets

    BB Curl 4sets
    Alternate DB Curl 4sets
    Preacher/Hammer Curls 2-3sets
    WristCurls - Standing BB Behind Legs/Variants 6-8Sets

    On average I would try to do 8-10 heavy sets per small muscle group like biceps/Triceps etc... while larger ones get hit up to 12-14 really heavy sets. Each muscle is hit after 5 days cycle so which mean that I give it a rest of at least 5 days after hitting it directly again. I also include at least one aerobic session per week. I've started this routine for a month now with my training partner and we both made gains of approximately around 2lbs. Also abs are worked out every now and then if not all the time in this cycle. I would like to welcome any comments or suggestions and would want to know if anyone of you out there would be willing to follow such a routine.

  2. #2
    "You Can`t Flex Fat"

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    Working back and legs is too much.

    Try this split!

    Day-1)Quads & Calves
    Day-2)Chest & Biceps
    Day-3)REST
    Day-4)Back & Traps
    Day-5)Shoulders & Triceps
    Day-6)REST
    Day-7)REST

    Everything get`s a good rest for the most part.I would also drop one pressing movement for delts as they are redundant and one is enough.Throw in some rear lateral raises instead.

    I would also take out close-grip pulldowns and start back work with 4 sets of deadlifts.Throw in 3 sets of Dumbell shrugs to finish the back training.

    Good luck dude!!

  3. #3
    vik
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    Yeah I agree with you for the split which I is exactly what I used to do some years back. But unfortunately for me, I can only train for 3 days in a week for the time being. Ok for the DB press which I also think could get my shoulders overtrain. As for the reverse close grip pulldown I feel it has pretty much the same effect as pullovers, so I feel like replacing it with an exercise that would rather hit another segment of the back, shrugs was something I was missing, thanx. I guess taking up gym after a few years rest may leave you confused sometimes. I mentionned "Single DB Overhead Press (using both arms)" I don't see many people doing this but that has been part of my routine and I feel it does quite a good work, anyone has ever tried this in his/her routine?

  4. #4
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    Quote Originally Posted by vik
    Day 1: Shoulder, Calves, Triceps
    BB Behind Neck Presses 4sets
    DB Bent Lateral Raises 4sets
    Alternate DB press 3sets

    Calve Raises/Variants 8Sets

    Lying Triceps Extension 4sets
    Single DB Overhead Press (using both arms) 4sets
    Cable Pulldowns 2-3sets
    I would do some reverse flys, or rear lateral raises as tjwes suggested, instead of those last 3 sets of DB press.

    Also, you most likely don't need that many sets for triceps. They are already going to get worked from your shoulder lifts. As well, they will be hit again when you do chest. I only do 6 sets for triceps.

    Day 3: Lats, Legs
    Lats Pulldowns 4sets
    Rowing (Cable or Bar) 4sets
    Close Grip Front Pulldowns 3-4sets
    One arm DB row 2-3sets

    Squat 4sets
    Leg Presses 4sets
    Leg Extensions 3-4sets
    Don't do back work and leg work on the same day. As well, I would somehow get deadlifts and bent rows in there for your back. These two major compound movements lead to excellent back development.

    I would do a little more for legs. Include some hamstring work in there. Romanian deadlifts and lying leg curls will do the trick.

    Day 5: Chest, Biceps
    Flat Bench Presses 4sets
    Incline DB Presses 4sets
    Incline Flyes 2-3sets
    Dips 2sets

    BB Curl 4sets
    Alternate DB Curl 4sets
    Preacher/Hammer Curls 2-3sets
    WristCurls - Standing BB Behind Legs/Variants 6-8Sets
    Looks good, but again you probaly don't need as much bicep work. They will already be getting hammered pretty good on back day. I only do 5 sets for biceps. Everyone is different, so adjust accordingly, but I doubt you need 11 sets.

    On average I would try to do 8-10 heavy sets per small muscle group like biceps/Triceps etc... while larger ones get hit up to 12-14 really heavy sets. Each muscle is hit after 5 days cycle so which mean that I give it a rest of at least 5 days after hitting it directly again. I also include at least one aerobic session per week. I've started this routine for a month now with my training partner and we both made gains of approximately around 2lbs. Also abs are worked out every now and then if not all the time in this cycle. I would like to welcome any comments or suggestions and would want to know if anyone of you out there would be willing to follow such a routine.
    In time you will learn your body and you will know how much work each muscle requires for growth. That is a decent guideline to start, but don't be afraid to change.
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