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My new one!!!

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Cornish_Celt
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2009/08/01 12:37:53 (permalink)
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My new one!!!

Started this one a couple of weeks ago, it's excellent!

BODYPART          EXERCISE                         SETS *  REPS

DAY 1: MONDAY

Chest Hammer Strengh seated 1 8-10
bench presses 1 6-8
Hammer Strength incline 1 8-10
bench presses 1 6-8
Cable crossovers 1 6-8
or flat-bench dumbbell flyes
Shoulders Seated laterals 1 12
1 6-8
One-arm cable laterals 1 20
1 6-8
Triceps One-arm triceps pushdowns 1 15
1 8-10
Triceps pushdowns 1 15
1 8-10
One-arm reverse-grip pushdowns 1 8-10


Day 2: WEDNESDAY

Back Close grip pulldowns 1 15
1 6-8
Barbell rows 1 12
or dumbbell rows 1 6-8
Cable rows 1 8-10
Rear delts Rear-delt flyes 1 8-10
Lower back Hyperextensions or deadlifts 1 15
1 8-10
Biceps Alternate dumbbell curls or 1 15
dumbbell concentration curls 1 15
One-arm cable curls 1 8-10

Day 3: FRIDAY

Quads Leg extensions 1 15
1 8-10
Leg presses 1 12
1 8-10
Hack squats 1 12
1 8-10
Hamstrings Stiff-leg deadlifts 1 8-10

one main set per exercise,
Following one light warm up set.

As heavy as i can go apart from legs as i knackered knees!!!

#1

6 Replies Related Threads

    canidrinkwinny
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    Re:My new one!!! 2009/08/01 13:15:43 (permalink)
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    only 5 sets per bodypart is not enough mate. For chest, back and quads its around 15/20 sets and for arms and shoulders 10/12 sets.
    #2
    Cornish_Celt
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    Re:My new one!!! 2009/08/01 15:13:07 (permalink)
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    I've done  the 15 to 20 sets mate, they where good i wanted something different so i went for the Dorian Yates type of training. I've watch the way the Yates trains and read the Mentzer books about this kind of training, they sounded good and made sense so i thought i'd give it a go and who am i to argue with the likes of Dorian Yates or Mike Mentzer, lol
    #3
    dempsey
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    Re:My new one!!! 2009/08/01 15:25:04 (permalink)
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    Have you grown any muscle in those two weeks?
    #4
    micky
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    Re:My new one!!! 2009/08/01 15:53:25 (permalink)
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    One slight problem, youre neither Mike Menzor or Dorian Yates!!!
    #5
    canidrinkwinny
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    Re:My new one!!! 2009/08/01 16:14:59 (permalink)
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     + 1 and yates were known to be one of the strongest BB of the circuit and had the most intense training  so imitate him has no sense 
    #6
    Cornish_Celt
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    Re:My new one!!! 2009/08/01 16:39:12 (permalink)
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    I never claimed to be either, and i never tried to imitate them either i just said i was following their kind of training i apologise if i don't live up to your standards as a bodybuilder, however i do live up to mine, i eat, i train and i grow, which is my aim and if i'm succeeding in that, then i'm happy, what works for some does not neccessarily work for others(sorry about the spelling) I'm trying something different if it works it works if it don't then i'll try something else, how do you know if you don't try?
    #7
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