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Check out my routine...

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  1. #1
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    Check out my routine...

    Please tell me what u thing?

    MONDAY
    BACK
    Seated pulley rows - 5 sets, 6-10 reps
    One-arm dumbbell rows - 5 sets, 6-10 reps
    T-bar rows - 5 sets, 6-10 reps
    Dumbell Shrugs - 5 sets, 6-10 reps
    Wide-Grip Lat Pulldown - 5 sets, 6-10 reps


    TUESDAY
    CHEST
    Flat dumbell Press 5 sets, 6-10 reps
    Incline dumbell Press 5 sets, 6-10 reps
    Dumbbell pullovers - 5 sets, 10-12 reps
    PeckDeck 5 sets, 10-12 reps

    BICEPS
    Barbell curls - 5 sets, 6-10 reps
    Seated dumbbell curls - 5 sets, 6-10 reps
    Dumbbell concentration curls - 5 sets, 6-10 reps

    FOREARMS
    Wrist curls (forearms on knees) - 4 sets, 10 reps
    Reverse barbell curls - 4 sets, 8 reps
    Wright roller machine - to failure

    WED OFF

    THURSDAY
    SHOULDERS
    Machine presses - 5 sets, 6-10 reps
    Lateral raises (standing) - 5 sets, 6-10 reps
    Rear-delt lateral raises - 5 sets, 6-10 reps
    Front Dumbell raises - 5 sets, 10-12 reps

    TRICEPS
    Lying Barbell Triceps Presses - 5 sets, 6-10 reps
    One-arm dumbbell triceps extensions (exterior head) - 5 sets, 6-10 reps
    Triceps Dumbell KickBacks- 5 sets, 6-10 reps
    Triceps Pushdowns- 5 sets, 6-10 rep

    FRIDAY
    LEGS
    Hack Squats - 5 sets, 8-12 reps
    Leg presses - 5 sets, 8-12 reps
    Leg extensions - 5 sets, 12-15 reps
    Leg curls - 5 sets, 10-12 reps
    Barbell lunges - 4 sets, 15 reps
    Standing calf raises -10 sets, 10 reps

    Cardio 2 times a week for 40 min + Abs in all of the 4 training days

  2. #2
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    sucks! fix it. and you dont need a whole day for each muscle. and cut all the sets in half

  3. #3
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    Quote Originally Posted by lightout
    Please tell me what u thing?

    MONDAY
    BACK
    Seated pulley rows - 5 sets, 6-10 reps
    One-arm dumbbell rows - 5 sets, 6-10 reps
    T-bar rows - 5 sets, 6-10 reps
    Dumbell Shrugs - 5 sets, 6-10 reps
    Wide-Grip Lat Pulldown - 5 sets, 6-10 reps


    TUESDAY
    CHEST
    Flat dumbell Press 5 sets, 6-10 reps
    Incline dumbell Press 5 sets, 6-10 reps
    Dumbbell pullovers - 5 sets, 10-12 reps
    PeckDeck 5 sets, 10-12 reps

    BICEPS
    Barbell curls - 5 sets, 6-10 reps
    Seated dumbbell curls - 5 sets, 6-10 reps
    Dumbbell concentration curls - 5 sets, 6-10 reps

    FOREARMS
    Wrist curls (forearms on knees) - 4 sets, 10 reps
    Reverse barbell curls - 4 sets, 8 reps
    Wright roller machine - to failure

    WED OFF

    THURSDAY
    SHOULDERS
    Machine presses - 5 sets, 6-10 reps
    Lateral raises (standing) - 5 sets, 6-10 reps
    Rear-delt lateral raises - 5 sets, 6-10 reps
    Front Dumbell raises - 5 sets, 10-12 reps

    TRICEPS
    Lying Barbell Triceps Presses - 5 sets, 6-10 reps
    One-arm dumbbell triceps extensions (exterior head) - 5 sets, 6-10 reps
    Triceps Dumbell KickBacks- 5 sets, 6-10 reps
    Triceps Pushdowns- 5 sets, 6-10 rep

    FRIDAY
    LEGS
    Hack Squats - 5 sets, 8-12 reps
    Leg presses - 5 sets, 8-12 reps
    Leg extensions - 5 sets, 12-15 reps
    Leg curls - 5 sets, 10-12 reps
    Barbell lunges - 4 sets, 15 reps
    Standing calf raises -10 sets, 10 reps

    Cardio 2 times a week for 40 min + Abs in all of the 4 training days
    F
    I highly recommend all IronMagLabs supplements!
    www.ironmaglabs.com

  4. #4
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    Read this fast


    Training 101
    I highly recommend all IronMagLabs supplements!
    www.ironmaglabs.com

  5. #5
    MyK
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    F

  6. #6
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    Too much work in each session. You should be able to finish lifting in about an hour or less.

    Too much direct arm work. 15 sets for biceps and 20 sets for your triceps is totally unecessary.

    Pretty much all of your leg work consists of quad-dominant exercises. Get some work in there that emphasizes your hips more. The volume is already more than enough, so really you need to eliminate some of the exercises and replace them with hip-dominant lifts.

    Working your biceps the day after you do back work isn't a good idea. You just worked them the previous day with all those compound pulling movements.

    Check the stickies.
    The only time it's bad to feel the burn is when you're peeing...

    CowPimp Chews Cud - My Journal
    1RM Videos

  7. #7
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    I re did my routine with more basic compound exercises

    4 Day Split Workout

    DAY 1 : BACK,LATS
    Bent-over rows 3 sets,8-10 reps
    Chin-ups 3 sets Max reps
    Front pulldown 3 sets,8-10 reps
    Dumbell Shrugs 3 sets,8-10 reps
    Lever incline rows 3 sets,8-10 reps

    DAY 2: CHEST,BICEPS,FOREARMS
    Bench Press 4 sets,8-10 reps Barbell Curls 4 sets,8-10 reps Wrist Curls 4 sets,10 reps
    Incline Press 3 sets,8-10 reps Dumbell Curls 4 sets,8-10 reps Reverse Barbell Curls 3 sets,8-10
    Flyes 3 sets,8-10 reps Concentration Curls 3 sets,10-12 reps
    Pullovers 3 sets,8-10 reps

    DAY 3: TRICEPS,SHOULDERS
    Lateral Raises 4 sets,8-10 reps Triceps Dips 3 sets Max reps
    Shoulder Press 4 sets,8-10 reps Close Grip Bench Press 3 sets,8-10 reps
    Upright Rows 3 sets,8-10 reps One arm Tricep Extentions 3 sets,8-10 reps
    Rear Lateral Raises 1 sets,10 reps Skull Chrushers 3 sets,8-10 reps

    DAY 4: LEGS
    Squats 3 sets,8-10 reps Standing Calf Raises 10 sets,8-10 reps
    Dumbell Lunge 3 sets,8-10 reps
    Lying Leg Curl 3 sets,8-10 reps
    Leg Press 3 sets,8-10 reps
    Leg Extensions 3 sets,8-10 reps

    Abs in all of these days + 40 min cardio 2 times a week

  8. #8
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    Quote Originally Posted by lightout
    I re did my routine with more basic compound exercises

    4 Day Split Workout

    DAY 1 : BACK,LATS
    Bent-over rows 3 sets,8-10 reps
    Chin-ups 3 sets Max reps
    Front pulldown 3 sets,8-10 reps
    Dumbell Shrugs 3 sets,8-10 reps
    Lever incline rows 3 sets,8-10 reps

    DAY 2: CHEST,BICEPS,FOREARMS
    Bench Press 4 sets,8-10 reps Barbell Curls 4 sets,8-10 reps Wrist Curls 4 sets,10 reps
    Incline Press 3 sets,8-10 reps Dumbell Curls 4 sets,8-10 reps Reverse Barbell Curls 3 sets,8-10
    Flyes 3 sets,8-10 reps Concentration Curls 3 sets,10-12 reps
    Pullovers 3 sets,8-10 reps

    DAY 3: TRICEPS,SHOULDERS
    Lateral Raises 4 sets,8-10 reps Triceps Dips 3 sets Max reps
    Shoulder Press 4 sets,8-10 reps Close Grip Bench Press 3 sets,8-10 reps
    Upright Rows 3 sets,8-10 reps One arm Tricep Extentions 3 sets,8-10 reps
    Rear Lateral Raises 1 sets,10 reps Skull Chrushers 3 sets,8-10 reps

    DAY 4: LEGS
    Squats 3 sets,8-10 reps Standing Calf Raises 10 sets,8-10 reps
    Dumbell Lunge 3 sets,8-10 reps
    Lying Leg Curl 3 sets,8-10 reps....SLDL is 10x better
    Leg Press 3 sets,8-10 reps
    Leg Extensions 3 sets,8-10 reps....drop this

    Abs in all of these days + 40 min cardio 2 times a week
    Still looks bad....you have it all mixed up.

    Push: chest, shoulders, triceps
    off
    legs: legs
    off
    pull: back, biceps, traps, rear delts
    I highly recommend all IronMagLabs supplements!
    www.ironmaglabs.com

  9. #9
    Fueled by Testosterone
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    It's looking better, but I still think you should read the stickies, scrap your program, and start fresh.
    The only time it's bad to feel the burn is when you're peeing...

    CowPimp Chews Cud - My Journal
    1RM Videos

  10. #10
    Fueled by Testosterone
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    Quote Originally Posted by BenPoss
    I would stick to more full body but if you wanted to break it down into a split I would prefer:

    Day 1 - Chest, Bi's and Core (PUSH,pull)
    Day 2 - Legs and Shoulders
    Day 3 - Back, Tri's and Core (PULL,push)
    Day Off


    I used to train all the time using this program and still do for my strength phases but most often now I will train full body programs trying to hit every muscle group in a compounded circuit-style work out.

    http://www.trainwithmeonline.com/programs.asp?ecat=2

    Good Luck. Ben

    ps. definitely cut down on the number of sets. No more than 2 to 3 per exercise. 18 to 24 sets per work-out.
    This makes for training 5-6 days a week and never really letting your triceps recover. Looks like a terrible split to me.
    The only time it's bad to feel the burn is when you're peeing...

    CowPimp Chews Cud - My Journal
    1RM Videos

  11. #11
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    Quote Originally Posted by CowPimp
    It's looking better, but I still think you should read the stickies, scrap your program, and start fresh.
    Thamks but can u please tell me what should i do?can u please let me know what parts should i train on what day?? i would like to train 4 days a week if possible?

  12. #12
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    upper
    lower
    upper
    lower

  13. #13
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    read the stickies and post your new plan

  14. #14
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    Quote Originally Posted by BenPoss
    I would stick to more full body but if you wanted to break it down into a split I would prefer:

    Day 1 - Chest, Bi's and Core (PUSH,pull)
    Day 2 - Legs and Shoulders
    Day 3 - Back, Tri's and Core (PULL,push)
    Day Off


    I used to train all the time using this program and still do for my strength phases but most often now I will train full body programs trying to hit every muscle group in a compounded circuit-style work out.

    http://www.trainwithmeonline.com/programs.asp?ecat=2

    Good Luck. Ben

    ps. definitely cut down on the number of sets. No more than 2 to 3 per exercise. 18 to 24 sets per work-out.
    I highly recommend all IronMagLabs supplements!
    www.ironmaglabs.com

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