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 Body Building Routine for building muscle! what you guys think?


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Andy77

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Body Building Routine for building muscle! what you guys think? 05 February 2012 19:59 (permalink)
Tuesday: Biceps/Back
Preacher Curl 3x12
Seated DB Curl 3x12
Standing DB hammer curls 3x12
 
Lat pulldown 3x12
 wide grip Chin up 3xfailure
Seated Row 3x12
 
Thursday: Legs/Shoulders
 
Barbell Squats 5x12
Lying leg press 5x12
Deadlift 5x12
 
DB shoulder Press 3x12
Upright Row 3x12
Front Raise 3x12
 
Saturday: Chest/Triceps
DB bench press 3x12
DB Flys 3x12
Dips 3xFailure
Press Ups 3xFailure
 
Vbar Pushdown 3x12
DB Kickback 3x12
Tricep Dips 3xFailure
 
 
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    CitizenKane

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    Re:Body Building Routine for building muscle! what you guys think? 05 February 2012 20:45 (permalink)
    IMO - on Tuesday do Back first, Biceps after (well your back exercises are also bicep exercises for the most part, but the point is that you want to be doing compounds before isolations). On Thursday, give Legs their own day and move Shoulders to Saturday. Also it's a contentious point but I would Deadlift on Back day, not Legs day. The lift works both muscle groups of course, but I just couldn't deadlift after squatting, not if I was using near maximal weights at least (which I presume you would be given the routine is designed for hypertrophy).
     
    Other than that the exercise selection isn't really great. On Tuesday I would do a rowing movement with weights, ie Barbell, Dumbbell, T-Bar, Pendlay, etc and I would do this before any vertical pulling movement, and speaking of which, I would do Chin Ups before Pulldowns, if I was in fact to do both movements. On Saturday I would ditch things like Kickbacks and Tricep Dips as they are stupid and pointless. And on Thursday I would add in a posterior chain driven movement (to replace Deadlifting), something like Romanian Deadlift or Good Mornings.
     
     
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