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Need help with routine

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AnhHai
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2006/07/08 15:21:26 (permalink)

Need help with routine

Well i'm using this current routine and its not working pretty well for me, i'm slowly building but i feel i could be doing alot better. Also i'm not even sure on sets / reps i should be doing.

Current Routine:

Monday (Chest / arms)

Bench Press + Incline / Decline
Narrow Grip Bench
Dumb bell flies
Dumbbell curls (1 arm at time)
'W' bar curls (using arm rest) 2 arms
Tricpet Bar thingy (behind the head its like a round bar thing with 2 grips in middle)
Rope pull down

Tuesday (Back and shoulders)

T bar row
Lats pull down
Barbell rows
Behind the head lifts (sit down and use the bench bar and lift behind head)
Arnold Dumbbell Press
Front Two-Dumbbell Raise
Dumbbell Shrug

Wednesday (rest)

Thursday (Legs)

Leg Extensions
Leg Press
(then i do bit of everything tbh).
#1

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    ice_mach
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    RE: Need help with routine 2006/07/08 15:28:32 (permalink)
    Well it isnt working so I suggest you change, that routine is pretty bad. Several better routines you can try here are some

    Option 1
    DAY 1 PULL

    Deadlifts or Power Cleans
    Barbell Rows, Dumbbell Rows, or Wide Grip Chins
    Barbell Curls, Close Grip Underhand Chins, or Hammer Curls

    DAY 2 PUSH

    Incline or Flat Barbell or Dumbbell Bench Press
    Barbell or Dumbbell Shoulder Presses
    Tricep Dips or Close Grip Bench Press

    DAY 3 LEGS

    Front or Back Squats
    Barbell or Dumbbell Stiff Leg Deadlifts
    Calf Raises (3x12) - only if a seriously lagging bodypart
    Weighted Crunches or Weighted Hanging Leg Raises (3x12)

    Option 2
    Session A:

    Clean or Snatch

    Deadlift

    Bench press

    Ab movement

    Session B:

    Squat

    Incline Press

    Weighted Chin

    Ab movement

    *Alternate between session A & B.

    Option 3
    Mon: Lower (Quadricep focused)
    Squat: 4-5 x 6-8 with full rests
    SLDL: 3 x 6-8 with full rests
    Leg press: 2 x 15-20 with full rests
    Leg curl: 3 x 5-8 with short rests
    Calf raise: 4 x 5 (5 seconds down, 5 seconds pause at bottom)

    Tue: Upper (Chest and back focused)
    Flat bench: 4-5 x 6-8 with full rests
    Row: 4-5 x 6-8 with full rests
    Pec Deck- 2 x 12-15 Lateral DB raise- 2 x 10-12 with full rests
    Pulldown/chin: 3 x 5-8 with short rests Triceps (your choice - preferably something compound like lying decline ez bar extensions): 2 x 8-10 with full rests
    Biceps (your choice): 2 x 8-10 with full rests

    Thurs: Lower (glute/ham focused)
    Deadlift- 4-5 x 6
    Front Squat- 3 x 8
    leg curl - 3-5 x 6-12 with short rests
    leg ext- 2 x 15
    Calf raise - 3 x 10-10-10 (triple drop)

    Friday or Saturday: Upper (Shoulder and arm focused)
    Incline Dumbell press 3-4 x 6-8
    wide grip chin 3-4 x 6-8
    Lateral- 3-5 x 8-12 with short rests
    One arm DB Row- 2 x 12-15
    Triceps (your choice): 2 x 10-12 with full rests 3 x 8-12 with short rests
    Biceps (your choice): 2 x 10-12 with full rests 3 x 8-12 with short rests
    #2
    AnhHai
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    RE: Need help with routine 2006/07/09 13:09:35 (permalink)
    I prefer less but longer routines...
    #3
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