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Routine

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Johnson
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2003/12/07 00:33:29 (permalink)

Routine

Gents, i'm a new member looking for your coments on my routine:-

Monday - Arms

3 sets narrow grip bp
3 sets dips
3 sets push downs

3 sets barbell curls
3 sets hammer curls
3 sets of isolated barbell curls

Wednesday - Shoulders

3 sets of barbell press (alt font/back of the neck week to week)
3 sets of upright rows
3 sets of side raises
3 sets of front raises
5 sets of shrugs


Thursday - Back

3 sets of weighted wide grip pull ups
3 sets of narrow grip pull ups
3 sets of low row
3 sets of one armed rows
3 sets of deads



Friday - Chest

4 sets of flat bp
4 sets incline bp
4 sets peck deck
4 sets cables

I'm early twenties, been training about six months and am making good progress with what i am doing (added 25kgs to bp in this time), i just wondered what you would all change. My goals are to add size asap.

I know you are all going to tell me to train legs and i will be starting that after Christmas (New Years resolution).

Many thanks in advance

Johnson
#1

11 Replies Related Threads

    oasis
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    RE: Routine 2003/12/07 00:38:08 (permalink)
    I was going to say thats to many sets by half mate, but you go on to say your making progress. What works for one as the saying goes.
    #2
    Boxer
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    RE: Routine 2003/12/07 01:15:15 (permalink)
    I don't like it but like Oasis says if it aint broke don't fix it.

    Welcome to the site Johnson.
    #3
    Johnson
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    RE: Routine 2003/12/07 13:45:11 (permalink)
    I read somewhere to try to keep it to 12 sets on large muscles and 9 on the smaller ones. Have i got this wrong?
    #4
    oasis
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    RE: Routine 2003/12/07 16:30:02 (permalink)
    In my opinion yes, but then again why ask if your gaining from what your doing, lol.
    #5
    bigmac
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    RE: Routine 2003/12/07 17:59:07 (permalink)
    i assume your currently gaining because you are new to the game. you will find initially that the body just soaks up training and responds as it is not used to the new stimulus you are putting on your muscles. however as the program goes it is quite high volume for a begginer and i think you need to determine what you want from your training and devise a program to suit.
    i.e mass
    strength conditioning etc.
    #6
    Johnson
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    RE: Routine 2003/12/07 23:58:55 (permalink)
    How about - scapping dips on arms day and doing them wider on chest day instead of peck deck and cables? Also getting rid of front raises (i've been looking for an excuse to get rid of them, hate doing 'em) also losing the one armed rows and isolated bi's. Leaving something like this:-

    Monday - Arms

    3 sets narrow grip bp
    3 sets push downs

    3 sets barbell curls
    3 sets hammer curls

    Wednesday - Shoulders

    3 sets of barbell press (alt font/back of the neck week to week)
    3 sets of upright rows
    3 sets of side raises
    5 sets of shrugs


    Thursday - Back

    3 sets of weighted wide grip pull ups
    3 sets of narrow grip pull ups
    3 sets of low row
    3 sets of deads



    Friday - Chest

    4 sets of flat bp
    4 sets incline bp
    4 sets dips

    Also, i really really like big f*ck off traps, would training them twice a week be too much? say 3 sets of light shrugs on one day (15 reps no failure) then two days rest before hitting them to failure (4 sets of 6-8 reps).

    I have just started a course of 500mg of testex and 400mg of deca a week, sorry i forgot to mention this first time round but i was concentrating on getting the routine that i forgot. Also i have been training for nearly 11 months not 6 as i previously stated (doesn't time fly) also i always train to failure on working sets aiming for 6 - 8 reps.

    Again thanks in advance for you comments

    Johnson
    #7
    Johnson
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    RE: Routine 2003/12/09 20:38:00 (permalink)
    Come on fella's. Any advice is better than none!!
    #8
    shreklikedave
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    RE: Routine 2003/12/09 21:10:19 (permalink)
    ok personallty i would drop the arm day and divide it between two of the other days.

    9 sets large groups, 6 sets small groups.(not inc warm ups) Reps are fine.

    Traps will grow fine on 3 sets of shrugs In my opinion, go fopr 12 or so reps though, same with calves
    #9
    GTM
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    RE: Routine 2003/12/09 23:35:38 (permalink)
    quote:
    Originally posted by Johnson


    I have just started a course of 500mg of testex and 400mg of deca a week, sorry i forgot to mention this first time round but i was concentrating on getting the routine that i forgot. Also i have been training for nearly 11 months not 6 as i previously stated (doesn't time fly) also i always train to failure on working sets aiming for 6 - 8 reps.

    Again thanks in advance for you comments

    Johnson




    ahhh !! (not the scream..lol)

    Now that makes a big difference.. I was going to say you should stick to the routine until you either

    a) start getting the first indications of any niggling aches that persist until your next session

    b) the gains stop/slow

    but seeing as your not natural.. and having never taken juice myself .. I think I'll leave any judgement to those who would know whether your routine is of the right volume level for a juicer.

    GTM
    #10
    shreklikedave
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    RE: Routine 2003/12/10 08:14:14 (permalink)
    1) Get legs in there, give them their own day.
    2) dont do more than 4 days in total, no more than 2 days in succession
    3)dont get fooled into thinking 'more gear = better results'
    4)dont go above 12 work sets for large body parts, 9 Max for smaller ones
    #11
    bigmac
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    RE: Routine 2003/12/10 08:26:22 (permalink)
    juice or not often the volume of work should often be about the same, poundage and intensity should increase not really number of work sets
    #12
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