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 Critisism for this routine please


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jay87

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Critisism for this routine please 10 January 2012 00:11 (permalink)
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
 
 
 
#1
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    JinMaster

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    Re:Critisism for this routine please 10 January 2012 02:54 (permalink)
    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 (permalink)
      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 (permalink)
        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?
         
        #4
          jay87

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          Re:Critisism for this routine please 14 January 2012 22:27 (permalink)
          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
           
           
          #5
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