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Help with new routine

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richie86
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2005/07/27 20:56:44 (permalink)

Help with new routine

Hey im just starting out body building i devised my own routine through reading books and getting advice of people i was just hoping someone could say wether its any good before i start.

Monday - Shoulders
Dumbbell Shoulder Presses - 5 sets of 6 - 8
Dumbbell Shoulder Shrugs - 5 sets of 6 - 8
Lateral Raises - 3 sets of 12-15
Front Raises - 3 sets of 12 -15

Tuesday - Chest
Barbell Bench Press - 5 sets of 6 - 8
Incline Barbell Press - 5 sets of 6 -8
Decline Dumbbell Flys - 3 sets of 12 -15
Crossovers - 3 sets of 12 -15

Wednesday - Back
One Arm Dumbbell Rows - 5 sets of 6 -8
Barbell Rows - 5 sets of 6 -8
Lateral Pulldowns - 3 sets of 12 -15
Wide Grip Pullups - 3 sets to Fatigue

Thursday - Legs
Deadlift - 5 sets of 6 - 8
Squat - 5 sets of 6 -8
Leg press - 3 sets of 12 -15
Calf Raise - 3 sets of 12 -15

Friday - Arms
Pullups & Dips - 3 supersets of 12 -15
Barbell Curls & Lying extensions - 3 supersets of 12 -15
Rope Curls & Rope Pulldowns - 3 supersets of 12 -15
Preacher/Concentrations & Overheads/Straits - 4 supersets of 12 -15
Hammers & Wrist Curls - 3 supersets of 12-15

Saturday - Rear Delts
Rear Delt Flys - 3 sets of 12 - 15
bent over dumbbell raises - 3 sets of 12 -15

Sunday - Abs
Crunches - 3 sets to fatigue
Crunches Leg Raised - 3 sets to fatigue
Oblique Twists - 3 sets to fatigue

Diet -
7.00 - Muscle Fuel Mass Shake. EFA, Multivitamin,
10.00 - Pint of Milk, Protein Bar
1.00 - Tuna and Pasta Salad
4.00 (pre)- 1/2 Muscle Fuel Mass Shake, Creatine. ZMA.
6.00 (post) - 1/2 Muscle Fuel Dynamic Shake, Creatine, EFA
8.00 - Chicken Potatoe Salad
10.00 - Muscle Fuel Dynamic Shake, Zma, Tri-anabol, Efa


Any comments or advice would be greatly appreciated, i know i'll be sort of killing myself but im used to a hell of a lot of physical activity, just going for a change in sports. Im using USN supplements. Please help

I am the 1 and only
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    Rob1985
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    RE: Help with new routine 2005/07/27 22:59:23 (permalink)
    Monday:
    - Drop front raises
    - Do lateral before shrugs
    - Do 3 sets of shrugs not 5

    Tuesday:
    - Do 3 sets on bench and incline each, not 5
    - Keep reps 6-8 on decline flys - you have to hit them just as hard

    Wednesday:
    - Again, reduce the 5 set exercises to 3

    Thursdays:
    - Deadlift before squats?? Move it to back day and remove one arm rows. I suggest moving it to Tuesday and doing chest on wednesday. You don't want a tired back when squatting the next day.
    - 12-15??? 6-8!

    Saturday:
    - Add rear delts to your shoulder or back workout. A seperate day is a bad idea. You need rest.

    Sunday:
    - Do abs after legs if you only do them once a week

    Diet:
    Don't rely on so many supps. Get more real food in there. Especially at breakfast. Oats/eggs whatever.



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