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Routine...yay or nay?

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2011/03/20 16:30:24 (permalink)

Routine...yay or nay?

Just finishing up 2 months ona 5x5 routine..
Want to do more reps and less sets now to induce hypertrophy
How is this?
Chest/Triceps - Tuesday
Barbell or Dumbbell Bench Press 4x8
Incline Dumbbell Flys  4x8
Skullcrushers or Overhead Extension 4x8
Weighted Tricep Dips 4x8

Back/Biceps - Thursday
Wide grip or close grip chinups 3 sets
Deadlifts 4x8
Bentover Barbell Row 4x8
Dumbbell Row 4x8
Hammer Curls or Concentration Curls or Reverse Curls 4x8

Shoulders/Legs (lack of equipment for proper leg excercises) - Saturday
Arnold Press or Shoulder Press 4x8
Seated Rear Laterals 4x8
Side Raises or Front Raises 4x8
Barbell Shrugs 4x8
Upright Row 4x8

-Every 2 weeks

Chest/Triceps Supersets
Barbell Bench Press or Dumbbell press 4x15
-> Then pushups to failure
Skullcrushers 4x15
-> Then Close Grip Press to failure
Weighted Tricep Dips
-> Then Kickbacks to failure
Finish off with as many hindu pushups as possible

Back/Biceps Supersets
Alternating Widegrip and closegrip Chinups to failure for 4 sets
->Bentover Barbell Rows to failure
Deadlifts 4x15
21's for 2 sets
->Then alternating incline dumbbell curls
Finish off with as many hindu pushups as possible

Shoulders/Legs Supersets
Shoulder Press or Arnold Press 3x15
->Front Raises to failure
Seated Rear Laterals 3x15
->90 Degree Side Laterals to failure
Upright Rows 4x15
->Barbell Shrugs to failure
Finish off with as many hindu pushups as possible

2 Replies Related Threads

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    Re:Routine...yay or nay? 2011/03/21 15:06:24 (permalink)
    There is no leg work at all in there by the looks of things?
    Even with dumbbells then better to do squats with them than not at all, can also do seated calf raises, lunges, stiff legged deadlifts to name a few.
    Other 2 days look fine though

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    Re:Routine...yay or nay? 2011/03/21 15:27:38 (permalink)
    ^As above, when you say 'legs and shoulders' you mean just shoulders?
    Train your legs!

    "Be adequate"
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