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New routine

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leeman00
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2003/12/14 22:56:25 (permalink)

New routine

Ok, after doing some research and talking with my school's fitness coaches, we made this workout. It's a 3-day split, where you work two days, rest one, work one day, rest one, and repeat.

Split 1
Barbell EZ Curls – 1 x 6,8,10
Hammer Curls – 1 x 6,8,10
Dumbell Preacher Curls – 1 x 6

Bench Press – 4 x 4-8
Dumbell Flys – 2 x 8
Dumbell Press - 2 x 8

Split 2
Standing Barbell Press 3 x 8

Power Clean – 3 x 6
Squats – 3 x 6
Calf Raises – 4 x 10

Front Raises 1 x 8 } x 3
Lateral Raises 1 x 8 }

Upright Rows – 1 x 6 } x 3 (use same weight)
Shrugs – 1 x 8 }

Abs

Split 3
Deadlift – 3 x 6
Chins – 4 x 6 (2x narrow, 2x wide)

SkullCrushers - 2 x 8
Bench Dips – 3 x 8

Day 1 – Split 1

Day 2 – Split 2

Day 3 – Rest

Day 4 – Split 3

Day 5 – Rest

Repeat

How's it sound? I know splits 2 and 3 have lots in it, but the way the muscle groups are I think its ok. Comments?
#1

14 Replies Related Threads

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    shreklikedave
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    RE: New routine 2003/12/14 23:24:26 (permalink)
    not that good to be fair mate.

    Split 1

    Biceps should not come before chest

    Split 2

    drop all the shoulder work other than presses (dont do arnold presses either just standing DB or BB) and do them after legs. Drop either the power cleans or the leg press.

    Split 3

    Do your deads first, get rid of all your tricpe exercises other than narrow bench.

    Keeping the muscle groups in the same days as you have them i would do

    Day 1

    Bench 4 x 4-8
    Wide dips / inclines 4 x 4-8
    EZ Curls 4x4-8
    Abs 3 x less than 20

    Day 2

    Squats 4 x 4-8
    Stiff leg deads 4 x 4-8
    Calf raise 3 x 10-15
    Standing press 4 x 4-8

    Day 3

    Deads 4x 4-8
    Chins 4x4-8
    Narrow bench 4x4-8

    Try that.
    #2
    leeman00
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    RE: New routine 2003/12/14 23:38:42 (permalink)
    Ok, I edited the original routine, in accordance with your tips. Now how's it look?

    And is the two days work, one rest, one work, one rest, repeat a good idea?
    #3
    DerMalePhonkMann
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    RE: New routine 2003/12/15 15:45:33 (permalink)
    quote:
    And is the two days work, one rest, one work, one rest, repeat a good idea?

    For most people, that won't allow enough time between squatting and deadlifting. Just train each split once per week.
    #4
    shreklikedave
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    RE: New routine 2003/12/15 22:39:46 (permalink)
    yeah sorry i forgot to add that, do 1 day on, 1 day off
    #5
    leeman00
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    RE: New routine 2003/12/16 00:39:11 (permalink)
    Ok, so the following routine seems good or at least okay? It'll be done with one day work, one day rest, one day work, one day rest, etc.

    Split 1
    Barbell EZ Curls – 1 x 6,8,10
    Hammer Curls – 1 x 6,8,10
    Dumbell Preacher Curls – 1 x 6

    Bench Press – 4 x 4-8
    Dumbell Flys – 2 x 8
    Dumbell Press - 2 x 8

    Split 2
    Standing Barbell Press 3 x 8

    Power Clean – 3 x 6
    Squats – 3 x 6
    Calf Raises – 4 x 10

    Front Raises 1 x 8 } x 3
    Lateral Raises 1 x 8 }

    Upright Rows – 1 x 6 } x 3 (use same weight)
    Shrugs – 1 x 8 }

    Abs

    Split 3
    Deadlift – 3 x 6
    Chins – 4 x 6 (2x narrow, 2x wide)

    SkullCrushers - 2 x 8
    Bench Dips – 3 x 8
    #6
    shreklikedave
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    RE: New routine 2003/12/16 15:16:31 (permalink)
    Do your chest before your biceps...big muscle then smaller muscle.

    Do all your chins wide

    If you have to do front and lat raise do them after your shoulder presses, dont split body parts up. I would definately drop the front raises, probabaly the laterals for now as well. Do the shoulders after the legs bit. drop the upright rows

    Reduce the volume for the smaller muscles.

    Try this routine

    Day 1

    Bench 3x6
    Wide dips 3x6
    Flys 3x6
    EZ curls 3x6
    Hammer curls 3x6

    Day 3

    Power clean 3x6
    Squats 3x6
    Calf raise 3x12
    Shoulder press 4x6
    Lat raise 2x6

    Day 5

    Deads 3x6
    Wide chins 3x6
    Bent over row 3x6
    Close grip bench 3x6
    Bench dips 3x6

    take days 2 6 and 7 off
    #7
    leeman00
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    RE: New routine 2003/12/16 23:17:30 (permalink)
    and this will give strength not just muscle volume? I want strength not just looks.
    #8
    shreklikedave
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    RE: New routine 2003/12/17 23:30:51 (permalink)
    yes lots of strength, more so than your other routines.

    Each session push yourself to lift more with impecable form. You will find you get alot stronger alot quicker than you will notice any physical changes.

    Previously you were only limiting your strength gains by working smaller muscle before larger ones, training too frequently and using isolation work
    #9
    leeman00
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    RE: New routine 2003/12/18 22:17:35 (permalink)
    And I haven't done any serious lifting before....is this ok to start with? Say after 3 - 6 months would it be good to switch to Franky NY's Mass Building Routine?

    Or should I just start with Franky's Mass Routine, or one of the others listed in the sticky...?
    #10
    shreklikedave
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    RE: New routine 2003/12/19 16:19:02 (permalink)
    you could start with frankies routine but do not choose a weight that is your 5 rep max. Have a guess at your 10 rep max and do 5x5 withthat weight then graduakky add weight each week until you do hit your max weight for 5. Once you dothat keep trying to increase the weight each week
    #11
    leeman00
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    RE: New routine 2003/12/19 21:19:43 (permalink)
    My max for 10 benches is 88% of my body weight...what is it for most experienced lifters?
    #12
    shreklikedave
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    RE: New routine 2003/12/20 00:28:41 (permalink)
    never worked it out. Forget percentage body weight and just look at the actual weight lifted.
    #13
    leeman00
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    RE: New routine 2003/12/20 16:40:31 (permalink)
    lol...i put it in percentage because its pretty embarrassing otherwise....i weigh 130 lbs and max for 10 is 115
    #14
    shreklikedave
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    RE: New routine 2003/12/22 12:41:14 (permalink)
    ok so using that as an example i would start with doing 5x5 with 115 (all sets). Each week add the smallest increment of weight possible and complete 5x5 reps. Continue this pattern on all exercises musing the appropriate weights
    #15
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