jay87
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Critisism for this routine please
10 January 2012 00:11
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im m 24, was intermediate i would say but just had a year of. just completed a month or so of push pull lower at 8-12 reps, moderate intensity only; am planning on the following routine. all suggestions welcome. PUSH/ PULL/ LOWER WORKOUT; TUE, THUR, SAT, SUN (SAT AND SUN WILL BE ONE OR THE OTHER OR BOTH); Working our 3-4 days a week. Push day; BB Bench 5x5 Incline BB Bench 4x8 Assisted dips (im weak at these) 4x10-12 Arnold DB Press 4x8-10 DB Laterals 3x12-15 Tricep machine 3x8-10 rope pushdowns 3x10-12 pull day; assisted chins 4x8 row machine (plates) 5x5 (horizontal grip) pull-down machine (stack) 4x8-10 DB Rows 3x12-15 bicep machine 3x8-10 DB Hammer curls 3x12-15 lower body; BB Squat 5x5 incline leg prass 4x8 seated curl 4x8-10 walkouts (alt to extensions) (holding 2 cables; staying in squatted position, walk out, walk back in. all down quite slowly) try them ;) 3x12-15 calf machine; seated 3 x10-12 all critisism welcome; i havnt tried it yet, will do tommorow. maybe a bit too much on push day? ill see. J
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JinMaster
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Re:Critisism for this routine please
10 January 2012 02:54
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looks like a bit too many sets to me
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jay87
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Re:Critisism for this routine please
10 January 2012 23:27
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had a go at the PUSH day; here is what i actually did. Push day; BB Bench 5x5 Incline BB Bench 4x8 Assisted dips (im weak at these) 4x10-12 Did 3x10-12 Arnold DB Press 4x8-10 DB Laterals 3x12-15 Tricep machine 3x8-10 did not do this exercise rope pushdowns 3x10-12 felt some good stimulation on the chest follwed by some decent pump on the last chest exercise. i did the rope pushdowns with strict technique, slow and controlled, triceps were shot so didnt do tricep machine. J
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dyslexic_banana
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Re:Critisism for this routine please
13 January 2012 14:08
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assisted chins 4x8 row machine (plates) 5x5 (horizontal grip) pull-down machine (stack) 4x8-10 DB Rows 3x12-15 Perhaps a bit too much focus, on the back? And maybe the chins and pull-down machine are a bit too similar exercises, to one another? I would replace one of them with shrugs or similar, to work the traps, and cut out one of the other two. Unless your back is an area you're specifically targeting, as it's lacking?
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jay87
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Re:Critisism for this routine please
14 January 2012 22:27
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I have had a go at each of the sessions; Got some OK pump and it felt good to do some heavier stuff after doing 8-12 reps for the past month, could feel the muscle contracting much better. on leg day i did standing curls rather than seated, and also emphasised on the thighs on the leg press. on the walkouts i didnt really count reps etc, i just did them for 5 min or so inc. rest. Got some good pump from them. i preffered the structure of the leg day compared to the upper body days, starting with heavier stuff and the next exercise being lighter/ slightley higher reps. I will changes the 2 upper body days to this format. BANANA; i just find my back takes a bit more to stimulate it. but yeh, i will try changing either pull downs or chins, thanks m8 ;) and i generally reduce the vol i think as i mentioned with push day. J
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