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  1. #1
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    New Routien

    Could you guys give me some suggestions on what i should do to make this routien the best it can be

    Monday
    Chest
    Incline Bench- One warm up, Four sets
    Bench Press- four sets
    Pullovers- Four sets
    Back
    Chin Ups
    Bent over Rows
    Lawn mowers

    Tuesday
    Thighs
    Squats- 1 warm-up, 4 sets
    Lunges- 4 sets
    Step-ups- 4 sets
    Calves
    Standing Calve Raise- Five sets of Fifteen Reps.
    Lower BackPower Training
    Straight Leg Dead lifts- Three sets of 10, 6, and 4
    Good Mornings- Three sets of 10, 6, and 4

    Wednesday
    Shoulders
    Behind the neck press
    Reverse grip press
    Shrugs
    Barbell upright row 4 sets for all
    Front raises
    Incline dumbbell shrugs
    Seated bent over lat raises

    Thursday
    Abs
    Seated knee ups
    Decline crunch
    Reverse crunch
    Broom twist
    Decline twisting crunch
    Hanging knee raise
    Hanging knee raise to side
    Crunch
    Swiss ball crunch

    Friday
    Arms
    Biceps
    Easy bar curls
    Barbell curls s.s. with
    Hammer curls
    Drop set curls
    Triceps
    Scull crushers s.s. with
    Close grip press
    Tricep extensions
    Forearms
    wrist curls
    reverse wrist curls

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    Quote Originally Posted by JasnoE View Post
    Could you guys give me some suggestions on what i should do to make this routien the best it can be

    Monday
    Chest
    Incline Bench- One warm up, Four sets
    Bench Press- four sets
    Pullovers- Four sets
    Back
    Chin Ups
    Bent over Rows
    Lawn mowers

    Tuesday
    Thighs
    Squats- 1 warm-up, 4 sets
    Lunges- 4 sets
    Step-ups- 4 sets
    Calves
    Standing Calve Raise- Five sets of Fifteen Reps.
    Lower BackPower Training
    Straight Leg Dead lifts- Three sets of 10, 6, and 4
    Good Mornings- Three sets of 10, 6, and 4

    Wednesday
    Shoulders
    Behind the neck press
    Reverse grip press
    Shrugs
    Barbell upright row 4 sets for all
    Front raises
    Incline dumbbell shrugs
    Seated bent over lat raises

    Thursday
    Abs
    Seated knee ups
    Decline crunch
    Reverse crunch
    Broom twist
    Decline twisting crunch
    Hanging knee raise
    Hanging knee raise to side
    Crunch
    Swiss ball crunch

    Friday
    Arms
    Biceps
    Easy bar curls
    Barbell curls s.s. with
    Hammer curls
    Drop set curls
    Triceps
    Scull crushers s.s. with
    Close grip press
    Tricep extensions
    Forearms
    wrist curls
    reverse wrist curls
    Not good





    "The body doesn't know muscles. It only knows movements."

    -Mel Siff

    "If you are still training body parts and not movements, you have missed a signifigant amount of information written on the subject of resistance training in the past 10 years."

    -Mike Boyle

    "Write programs. NOT workouts."

    -Alwyn Cosgrove
    Last edited by TJ Cline; 09-12-2006 at 06:08 PM. Reason: I think you know
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    I highly recommend all IronMagLabs supplements!
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    could you give me some suggestions how to modify this one because i want to train 5 days a week and i tried to make it a push-pull

  5. #5
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    Quote Originally Posted by JasnoE View Post
    could you give me some suggestions how to modify this one because i want to train 5 days a week and i tried to make it a push-pull
    Upper
    lower
    off
    off
    upper
    lower
    off

    Bench
    Incline
    Military
    Dead lift
    SLDL
    squat
    Dips
    CGBP
    Rows
    lat pulls
    pullups
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  6. #6
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    Quote Originally Posted by ForemanRules View Post
    Great Article! I'm outlining a new program - this is exactly the fundamental thinking I need!

    As a note: When I read some of the programs posted on this site I think, "Jesus Freaking Christ, I'd fry my body in a week if I tried this workout!" Maybe the pros need to train like this, but for begginers or intermediates like me, most of these programs seem detrimental to gain and suicidal to "sticking to workout" - day in and day out.

    At my level, I never do more than 9 total sets upper body (chest, back or shoulders), usually 6 total (3 movements X2 sets, after good warm-ups). Typically, it's 4-6 total sets for biceps or triceps... usually 2 basic movements X 2 sets ea (again, after good warm-up).

    3 Upper, 2 Lower per about 8 Day Cycle.

    This might seem "light". But keeping program under 1 hour makes for some extremely intense workouts. It's possible that I'm still over-training, I think.

    At any rate, I've stuck with this for seven months - and done better than I'd hoped. Much more than this I couldn't handle at my level... I'd burn out.

    Unless you've been at this for years on end, and I haven't, don't overwhelm yourself. There's plenty of time.
    "Wait 'till you see special photos of my old man butt in April!"

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