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Routine help

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scooke
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2007/06/07 09:15:54 (permalink)

Routine help

Im young but i have been training on and off for 7 years. I havent trained in a year so whatever mass i had is real low now but i still have some. i quit using gear as well. im not fat but im not real lean either. i need to add mass and strength without too much fat so im going to eat very clean. i last deadlifted 365 lbs for 1 rep after doing 315 for 7 which i did to failure (but completed the 7th rep). i like powerlifting but i also like bodybuilding. i dont plan on competing in either one but i want a basic solid 3 or 4 days a week routine to get stronger and add muscle. my shoulders and arms always sucked. i always get stuck on where to put shoulders. they lag terribly. i was thinking of doing something like:

mon: bench, deadlifts or assistance exercises (i always pull from the floor every 3 weeks)
wed: squats (might vary reps, weight, stance, every other week or so)
fri: overhead presses, curls and skulls (i dont train my arms like i train the bench, squat and dead. just 3 sets each, 1 exercise per part)

is this a bad routine to do bench and back together? i know that lat work helps your bench so why not do them on the same day? also core work done every workout.

i always wanted to try the standard squat, bench, deadlift, each having their own day and doing assistance when needed. but where do i fit in shoulders? i can not do them after chest, im too weak.

Thanks for any help.
#1

2 Replies Related Threads

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    phil nosko
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    RE: Routine help 2007/06/07 16:42:23 (permalink)
    You could split it as such:

    Squats and calf work

    Bench press,tricep work and maybe biceps

    Deadlifts and ab work

    Upper back and shoulder work(or the other way around)

    #2
    scooke
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    RE: Routine help 2007/06/07 22:35:47 (permalink)
    i like it alot. ive made it up my mind. i think im going to follow that and either do biceps on day 2 like you suggested or might just throw them in after deadlifts and rows although im really fatigued by then but that should mean they have been trained. in the order you listed, i will go mon,wed,fri and sat i will do shoulders alone. since i only press for shoulders, that will be a quick intense 15 minute workout.

    Thanks.

    ORIGINAL: phil nosko

    You could split it as such:

    Squats and calf work

    Bench press,tricep work and maybe biceps

    Deadlifts and ab work

    Upper back and shoulder work(or the other way around)



    post edited by scooke - 2007/06/07 22:53:29
    #3
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