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Help me modify my routine (roulette6)

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roulette6
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2005/07/23 01:23:43 (permalink)

Help me modify my routine (roulette6)

Okay, the first thing I want to say is that I see many people doing "splits" that work out all body parts only once a week. I know muscles such as delts get worked even when they aren't the target, but that doesn't count.

With that said, I plan on working out 5 or 6 times a week, doing the same routines twice a week. Is this unnecessary? I read that exercising a body part once once a week is for the gifted. Can an educated person say why this is or isn't true?

Anyway, on to my routine...

Monday & Thurs (chest and biceps)
abs
incline dumbell or barbell bench press (3 sets of 8)
incline bench press (machine, 2 sets of 8)
pec deck flyes (3x8)
chin ups, 3x6 (will increase reps as I grow stronger)
dumbell curls, 3x8 (standing up or on an incline to avoid cheating)

Tues & Fri (back and triceps)
wide-grip pull ups 3x6 (will increase reps as I grow stronger)
bent over row 3x8 (using dumbells and a bench)
lat pull down 3x8
kick backs 3x8
dips 3x10

is this enough tricep stimulation or should I add tricep extensions?
I'm clueless about how to properly work out my back. I want to do a good job with it and not neglect important back muscles


Sats
abs
leg press 3x15
squats 2x12 (will do more as I become more advanced)
leg extensions 3x12
hip adductor 3x12 (on each machine, opening and closing the legs)
leg curls 3x15
calf-raises 3x15 (weighed)

A few things: I know I make no mention of shoulders. Should I work them out only once a week (Wednesday) b/c they get worked through chest and back exercises?
I usually do military press on back days but they're not really a back exercise.
Feel free to suggest a rearrangement of body parts worked in a given day if it's logical.
I do interval running on a treadmill every time I work out, so I always do cardio. Right now I'm trying to lose weight, so I'm not going super heavy on workouts and definitely not eating enough to bulk up.
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    ice_mach
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    RE: Help me modify my routine (roulette6) 2005/07/23 01:44:01 (permalink)
    don't like yes frequency is always better somin like this cos ur routine has too many crap ex's and not well put together



    Monday- Set/Rep Scheme 5x10

    A1) Dips
    A2) 1-leg Back Extensions
    B1) Seated Rows (Triangle Attachment)
    B2) Front Squat

    Tuesday- Set/Rep Scheme 10x2

    A1) Incline DB Bench Press
    A2) Deadlift
    B1) Pull-ups (Supinated Grip)
    B2) Back Squat

    Friday- Set/Rep Scheme 8x6

    A1) Push Press
    A2) Sumo Deadlift
    B1) One-arm DB Rows
    B2) Lunges

    Saturday- Set/Rep Scheme 1x50

    A1) Bench Press
    A2) Leg Curls
    B1) Lat Pulldowns
    B2) Leg Extensions

    NB nothing to failure
    #2
    roulette6
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    RE: Help me modify my routine (roulette6) 2005/07/23 04:24:28 (permalink)
    I can try the deadlift, but I should mention that a bodybuilder came to my university to talk about lifting and when we went to th weight room I volunteered to demonstrate the deadlift. He noticed that because my hamstrings are too tight, I cannot deadlift with a straight lower back, which may cause me injury. Anything else I should do instead?

    Also, are you recommending 10 sets of 2 reps on Tues and one set of 50 reps on sat?
    post edited by roulette6 - 2005/07/23 09:18:39
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    ice_mach
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    RE: Help me modify my routine (roulette6) 2005/07/23 10:45:22 (permalink)
    stretch you hip flexors and hamstrings alot bro to rectify the prob, an alternative is hang cleans, and yes i am
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