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5 Week Routine Help

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Esso
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2007/06/07 21:43:30 (permalink)

5 Week Routine Help

My routines have been pretty crap for a while, therefore i wonder if anybody could help me devise a routine.
Basically im looking to bulk and currently increasing calorie intake.
Here comes the problem
I only have access to dumbells and myself for 5 weeks (which is when i join a gym) and was wondering what the best possible suitable routine could be for me?
Please note i will be gaining weight very quickly so i need a routine that can reasonably cope with this.
The exercises i am currently doing involve sets of tricep dips, bicep curls (standing & sitting), ab crunches, situps, pressups, chest pressing of the dumbells and then holding them for a minute or so. I do a couple more but i'm not sure of the names to be fair.

If anybody could help i would be very greatful. Many Thanks.

#1

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    Rusev
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    RE: 5 Week Routine Help 2007/06/07 23:30:14 (permalink)
    you have a bench and dummbell correct

    to tide you over for five weeks i would do basic
    5x5 for bulking or a fitness circuit 3x10 with no rest from one set to next exercise one set and so on

    bench press
    shoulder press
    bench dips or single arm tri extensions
    db rows
    bicep curls
    squats holding dbs


    bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
    78k lifts in training sn 145k cl+Jk 170
    front squat ATG 185k x1
    #2
    Esso
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    RE: 5 Week Routine Help 2007/06/09 02:36:13 (permalink)
    Thanks mate i will try that.

    Just a couple of basic queries really in relation to this:
    Is 5 sets of X reps OK (Whereby X is my limit)
    Is it OK to do bench press on the floor?
    Never tried a DB row before is this what you mean? http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html
    Also by squats do you mean this? http://www.exrx.net/WeightExercises/GluteusMaximus/DBSquat.html Because when i try this i don't feel much. I basically hold the dumbells and lower my bum is this right?
    Also how often would you reckon day on day off? Remember i am going to be eating a lot more than i'm used to.

    Many thanks it's really appreciated.

    #3
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