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Routine

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plc2
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2003/12/07 20:15:12 (permalink)

Routine

ok I can get to the gym 3 days a week and was looking for some help in a routine for the resistance exercises.
at the mo
Day 1 Legs and arms
Squats
Lunges
Reverse lunges
Calf raises
Bicep curls
Hammer curls
Tricep kickback
Tricep dips

Day 2 chest and shoulders
Bench press
Incline bench press
Flyes
Incline flyes
Pec deck
Shoulder press
Lateral raises
Shrugs

Day 3
Back
Bent over rows
One arm row
Hyperextension
Lat pull down
Chin ups

I do include cardio but this its the weights i want the advice on.
I try to do 3 sets 10, 8 , 6 reps Except for the calf raises which are 3x 25
#1

2 Replies Related Threads

    ice_mach
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    RE: Routine 2003/12/07 20:39:29 (permalink)
    Day 1 Legs and arms
    Squats
    Lunges
    Calf raises
    Tricep dips
    Day 2 chest and shoulders
    incline dumbell press supersetted with push ups
    Shoulder press
    Lateral raises

    Day 3
    Back
    Bent over rows
    Hyperextensions
    deadlifts
    Chin ups

    4-5 sets with reps between 6-10 with moderate weights not too light but not too heavy.
    #2
    bscrusher
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    RE: Routine 2003/12/28 01:18:43 (permalink)
    that is way too much. you will not make progress for very long. try..

    day 1 = squats + calf raise

    day 2 = bench

    day 3 = deadlift

    the simple routines are always the best. you can concentrate and be really intense. never lift for more than 45 minutes. i see you do not mention cardio or abs, if you are not doing any you are very smart. the best ab training for beginners is deadlifts. the supposed "benefits" of cardio have been found to be an non-existent. read dr. m. doug mcguff on ultimate-excercise.com.
    #3
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