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Current Routine... Any Pointers?

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CHTHONIC
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2004/02/15 19:51:28 (permalink)
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Current Routine... Any Pointers?

Numbers in bracket represent set number followed by rep number

Monday

Back

Wide-Grip Lat Pulldown (4,6-8) OR
Underarm Grip + Standing Staight-Arm Lat Pulldown Superset (4,10+10)

Seated Rows Normal Set (4,6-8) OR
Seated Rows Drop Set (4,10+10+10)

Chinups (4,8-10)

One Armed Rows (3,8) OR
T-Bar Rows (3,6-8)


Biceps

Inclined Supination Curls (3,8) OR
Inclined Hammer Curls (3,8) OR
Supination Curls (3,8) OR
Hammer Curls (3,8)

E-Z Bar Curls (3,8) OR
E-Z Bar 21s (3,7+7+7)

Preacher Curl Dropsets (3,8+8+8) OR
Standing Cable Curl Dropsets (3,8+8+8) OR
Concentration Curl Dropsets (3,8+8+8)


Tuesday

Chest

Pec-Fly (4,6-8) OR
BOFs (4,8-10) OR
Samsons (4,8-10) *note this first set is aimed to "Pre-Exhaust"

Flat Dumbell Press (4,6-8) OR
Incline Dumbell Press (4,6-8)

Flat Smith Press (5,6-8) OR
Incline Smith Press (5,6-8) OR
Flat Smith Press Dropsets (4,10+10+10) OR
Incline Smith Press Dropsets (4,10+10+10)


Triceps

U-Bar Pushdowns Pyramid Set (3,10+10+10+10+10)

KickBacks + Bench Dips Superset (4,10+10)

Extensions(4,8) OR
Close Grip Narrow Elbows Bench Press (4,8-10)


Wensday - Off


Thursday

Shoulders

Dumbell Shoulder Press (4,8-10) OR
Arnolds (4,8-10)

Dumbell Smith Press (infront of head) (4,6-8)

Standing Lat Raise Dropsets (3,10+10+10) OR
Seated Bent-Over Lat Raise (rear delts) (3,10+10+10)

Reverse Pec Fly/Deltoid Fly (forget the correct name!) (4,8-10)

Biceps

Inclined Supination Curls (3,8) OR
Inclined Hammer Curls (3,8) OR
Supination Curls (3,8) OR
Hammer Curls (3,8)

E-Z Bar Curls (3,8) OR
E-Z Bar 21s (3,7+7+7)

Preacher Curl Dropsets (3,8+8+8) OR
Standing Cable Curl Dropsets (3,8+8+8) OR
Concentration Curl Dropsets (3,8+8+8)


Friday - Off


Saturday

Legs

Smith Machine Squats (4,8-10)OR
Smith Machine Lunges (4,8-10)

Leg Press (4,6-8) OR
Leg Press Dropsets (4,10+10+10) <-- Painful!!

Leg Extensions (4,8-10)

Leg Curls (Single Leg)(4,8-10) OR
Dumbell Deadlift + Leg Curl Superset (4,10+10)

Calf-Raises (4,8-12)


Triceps

U-Bar Pushdowns Pyramid Set (3,10+10+10+10+10)

KickBacks + Bench Dips Superset (4,10+10)

Extensions(4,8) OR
Close Grip Narrow Elbows Bench Press (4,8-10)

Sunday Off


Thanks for taking the time to view this submission :) My buddy and myself are both currently following this routine and enjoy it for the most part, although we find we spend too long for each session in the gym sometimes close to 2hrs! Thanks Again,

Alex :)
#1

5 Replies Related Threads

    PikeKing
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    RE: Current Routine... Any Pointers? 2004/02/15 19:58:02 (permalink)
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    OVERTRAINING

    that is all
    #2
    CHTHONIC
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    RE: Current Routine... Any Pointers? 2004/02/15 20:01:10 (permalink)
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    Heh, thanks for the helpful remark! how many sets per body part would you recommend a week, i hope you noticed all the "ORs" in there,

    Cheers Alex
    #3
    TonyStarks
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    RE: Current Routine... Any Pointers? 2004/02/15 20:07:30 (permalink)
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    Train each muscle group once (directly) per week. Train 3-4 days max per week, 45-60 minutes per workout and never train for more than 2 consecutive days.

    On a high volume routine I wouldn't use more than 10 worksets for a large muscle group and even less for smaller muscles.

    Have a look at some of the routines posted on this forum (there is a list of links in the sticky thread at the top). FrankieNY's routine is currently proving very popular and is a solid option IMO. If you want something with more volume you could check out my thread titled 'A Generic Four Day Split Routine' which should give you some pointers.

    Let me know how you get on and we'll work something out
    #4
    CHTHONIC
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    RE: Current Routine... Any Pointers? 2004/02/15 20:33:12 (permalink)
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    Cheers again Tony,

    As i stated before, i've only been training seriously for 6 months, but have gone up in leap and bounds in strength/size already (naturally) maybe this is because i use to be fairly muscular until i seriously broke my arm 3 years ago, and it is merely old muscle returning. I shall do some reading of the links you suggested,

    Cheers again,

    Alex
    #5
    TonyStarks
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    RE: Current Routine... Any Pointers? 2004/02/15 23:21:31 (permalink)
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    Alex,

    Muscle memory is something I believe in so would not be surprised to see you making good gains following your injury induced lay-off. Having said that most trainees make their best natural gains when they first start training - you are also 21 so should have high levels of natural testosterone.

    Let me know what you think when you've finished looking at these routines - you really should change your current one mate.
    #6
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