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New Routine, please help

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Allstr921
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2007/06/13 19:02:26 (permalink)

New Routine, please help

I am currently working on perfecting my diet in the diet and nutrition section as I have begun to cut up. I am currently 242lbs, trying to drop to 215-225 while trying to maintain as much strength as possible becuase if I can keep pushing the heavy weight, I will be able to keep most my size in my mind. For example, I was able to do 275lbs on the bench yesterday for 4 reps....which makes me happy since my energy is kinda drained from the diet....I am looking for a 4 day split that I can hit the main parts hard and quick, mostly compound movements and stay in the 6-8 rep range....please help me come up with a good routine....this is what I am thinking so far


Monday - Back and Bi
Widegrip pulldowns 3 sets
Cable Rows 3 sets
Deadlifts 3 sets
Barbell shrugs 3 sets
Barbell curls 3 sets
Concentration curls 3 sets

Tuesday - Chest and Tris
Bench Press 4 sets
Incline DB press 4 sets
Cable Crossovers 2 sets
Skull crushers 3 sets
Tricep Pushdowns 3 sets

Wednesday - Legs, Abs, Shoulders
Squats 4 sets
Leg Ext 3 sets
Leg curls 3 sets
Calf raises 3 sets

Some Ab work and shoulder work(shoulder work in light because of recent shoulder surgery)

Thursday - Off (Running only)

Friday Arms
Barbell Curls 3 sets
Alternating DB curls 3 sets
concentration curls 3 sets
Close-grip bench press 3 sets
Overhead EXt 3 sets
Tricep pressdowns 3 sets


SAt and Sun Off (Running only)


These are not all compound exercises but I just don't know what else to put in, I try to limit the stress I put on my shoulder so I dont reinjure it. Do you guys think I should change anything, all suggestions would be greatly appreciated
#1

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    Allstr921
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    RE: New Routine, please help 2007/06/14 05:12:14 (permalink)
    BUMP for help
    #2
    britlifter
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    RE: New Routine, please help 2007/06/14 07:10:13 (permalink)
    Hi
    I dont see the need to have a seperate arm day where you hit bi's & tri's again when you've allready hit then earlier in the week?

    Remeber that bi's & tr's are hit hard when training chest & back anyway, then you're given them a few isolations at the end of each workout which is fine, but then why go and hit them again later in the week?

    Seems like a sure why to fry your arms and weakened arms = weaker compound lifts = stalled gains
    #3
    Allstr921
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    RE: New Routine, please help 2007/06/14 17:04:35 (permalink)
    thank you Britlifter.....what would you suggest for a 4 day split or would you just drop it to 3?
    #4
    britlifter
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    RE: New Routine, please help 2007/06/14 18:28:48 (permalink)
    that all depends
    Only you can really decide that, if you can train 4 day per week and not over train then fine but you may do better off with a 3 day. Here is a basic 3 day split I use if Im not feeling too energetic

    Monday
    4x Squat
    4x BB Row
    3x Ham Curl
    3x Bicep Isolation / Calves

    Wednesday
    4x Bench
    4x Military Press
    3x Side Laterals
    3x Tricep Isolation

    Friday
    4x Deadlift
    4x Pullups
    3x Dips
    3x Calves

    at the moment Im useing this 4 day

    Upper Body 1
    Heavy Bench Press: 3 x 5
    Heavy CG Chins: 3 x 5
    Chest Dips: 3 x 8-12
    DB Row: 3 x 8-12
    Side Laterals 3 x 8-12

    Lower Body 1
    Deadlifts: 4 x 5
    Leg Press: 3 x 8-12
    Calf raises: 3 x 12-20
    Shrugs or Abs: 3 x 8-15

    Upper Body 2
    Heavy OH Press: 3 x 5
    Heavy BB Row: 3 x 5
    Incline Press: 3 x 8-12
    WG Pullups: 3 x 8-12
    Bi's superset Tri's: 3 x 8-12

    Lower Body 2
    Squats: 4 x 5
    Ham Curl or RDL: 3 x 8
    Calf Raises: 3 x 12-20
    Shrugs or Abs: 3 x 8-15
    post edited by britlifter - 2007/06/14 19:57:48
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