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Tony Starks routine what do you think?

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luked_
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2007/06/07 11:52:11 (permalink)

Tony Starks routine what do you think?

Whats everyone's opinion of Tony Starks 4 day split?:

Monday - Chest/Biceps

Incline Bench Press: 1x20 (warm-up/pre-exhaust), 3x8
Incline DB Press: 3x8
Incline DB Flyes: 2x10
Flat DB Flyes: 2x10
Flat DB Bench: 3x8

Barbell Curls: 1x12, 1x10, 1x8, 1x6, 1x4
Seated Incline DB Curls: 2x8
Single Arm DB Preacher Curls: 2x10


Tuesday - Quads/Hams/Calves

Barbell Squats: 1x12, 1x10, 1x8, 2x6
Leg Extension/Leg Press Supersets: 3x12/8
Stiff Legged Deadlifts: 1x12, 1x10, 3x8
Hamstring Curls: 3x8
Standing Calve Raises: 3x8/12 Dropsets


Thursday - Delts/Triceps

Military Press: 1x12, 3x8
Seated DB Press: 3x6
DB Lat Raise/Front Raise Supersets: 2x10/10

Skullcrushers: 1x12, 3x8
Rope Pressdowns: 3x8
Straight Bar Pulldowns: 2x12


Friday - Back/Traps

Deadlifts: 1x10, 1x8, 3x6
Barbbell Row: 1x10, 1x8, 1x6
Low Cable Row: 2x8
Wide Grip Pulldowns: 2x10
DB Shrugs: 1x12, 1x10, 3x8

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#1

11 Replies Related Threads

    AdamSimpson
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    RE: Tony Starks routine what do you think? 2007/06/07 11:55:18 (permalink)
    this kinda routine is targeted at a more seasoned campaigner mate, when during the honeymoon period its best to just ue big compound lifts rather than lots of different exercises hitting slightly different muscles

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    #2
    luked_
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    RE: Tony Starks routine what do you think? 2007/06/07 12:00:45 (permalink)
    been training for 3yrs mate and im 15.4 stone @ 5'11 so have a decent foundation, just don't do any cardio hence the previous questions . I'm always looking for variation so as not to stagnate and plateau, was just interested what people thought of the split as its not something I've tried before. cheers

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    AdamSimpson
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    RE: Tony Starks routine what do you think? 2007/06/07 12:10:44 (permalink)
    still mate, 11 sets for chest, 9 sets for biceps, 9 sets triceps, this routine isnt for anybody, if youlike the looks of it give it a try for a month or so, see if its given you good gains or just wrecked you. goodluck mate and let us know how you go

    You are not your Job
    You're not how much money you have in the Bank
    You're not the car you Drive
    You're not the contents of your Wallet
    You're not your ****in Khakis
    You are the all singing all dancing crap of the World.
    #4
    luked_
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    RE: Tony Starks routine what do you think? 2007/06/07 12:12:34 (permalink)
    here you there mate, It's a savage looking routine, going to give it a blast and see how I get on. Bring on the pain! Hopefully it will bring on the gains too!

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    #5
    AdamSimpson
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    RE: Tony Starks routine what do you think? 2007/06/07 12:17:50 (permalink)
    once again good luck man, if i dont hear from you again ill realise not to try it for myself

    You are not your Job
    You're not how much money you have in the Bank
    You're not the car you Drive
    You're not the contents of your Wallet
    You're not your ****in Khakis
    You are the all singing all dancing crap of the World.
    #6
    luked_
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    RE: Tony Starks routine what do you think? 2007/06/07 12:34:38 (permalink)
    Lol yeah . Out of interested mate, what are you currently doing?

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    AdamSimpson
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    RE: Tony Starks routine what do you think? 2007/06/07 12:46:54 (permalink)
    4 day upper lower split, ive been training for around 3 years off and on as well, just starting by focusing on compounds and going on from there really, im more interested in stabilizing my diet than perfecting my routine at the moment

    Monday Sets~Reps
    Flat Wide Grip Bench 4~8
    Dumbell Single Arm Row 4~10
    Incline Wide Grip Bench 3~8
    Weighted Tricep Dips 3~10
    EZ BB Curls 3~12


    Tuesday
    BB Squats 4~10
    Deadlift 4~8
    Calf Press 3~20
    Hanging Leg Raise 3~12



    Thursday
    Flat Wide Grip Bench 4~8
    Seated Rows 4~10
    Incline Wide Grip Bench 3~8
    Close Grip Chinups 3~10
    EZ BB Skullcrushers 3~12


    Friday
    BB Squats 4~10
    SLDL 4~8
    Standing Calf Raise 3~20
    Hanging Leg Raise 3~12

    You are not your Job
    You're not how much money you have in the Bank
    You're not the car you Drive
    You're not the contents of your Wallet
    You're not your ****in Khakis
    You are the all singing all dancing crap of the World.
    #8
    Bobler
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    RE: Tony Starks routine what do you think? 2007/06/07 13:09:48 (permalink)
    done this routine myself during my bulk and a variation of it for cutting.

    i love it. deffo my fav training regime to date. good luck with it im sure you will enjoy it
    #9
    AdamSimpson
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    RE: Tony Starks routine what do you think? 2007/06/07 13:19:47 (permalink)

    ORIGINAL: Bobler

    done this routine myself during my bulk and a variation of it for cutting.

    i love it. deffo my fav training regime to date. good luck with it im sure you will enjoy it


    yeah it does look like an enjoyable routine, just concerned it might be simply to much, what kinda gains did you get on it?

    You are not your Job
    You're not how much money you have in the Bank
    You're not the car you Drive
    You're not the contents of your Wallet
    You're not your ****in Khakis
    You are the all singing all dancing crap of the World.
    #10
    Bobler
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    RE: Tony Starks routine what do you think? 2007/06/07 14:50:19 (permalink)
    yeah it is a lot. found the leg, back, and shoulder days fine but did drop decline from the chest days as after flat, incline and flyes my chest was smashed.

    gains where good gained a few inches on most bodyparts (yes the stomach too!) and all my lifts increased

    as long as your diet is geared towards training like this and enough sleep and rest it should be fine

    forget to mention previoulsy i was doing a 5x5 routine and gained good strenght off it, but for size this 4 day split worked alot better for me i will look back through my notebook and see how my lifts increased on this routine (which was a 4 month bulk )







    post edited by Bobler - 2007/06/07 14:52:46
    #11
    AdamSimpson
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    RE: Tony Starks routine what do you think? 2007/06/07 22:14:23 (permalink)
    mmm very interesting, a while back when i was first starting out i considered this routine but was talked out of it because at the time i wasnt really ready for such a demanding routine, but now my diet is getting better daily (im bulking so i gotsta eat) and im commiting 100% to my regime, gains have slowed on my current routine so maybe its time to change things up, cheers mate and any more info on the routine is greatly welcomed

    You are not your Job
    You're not how much money you have in the Bank
    You're not the car you Drive
    You're not the contents of your Wallet
    You're not your ****in Khakis
    You are the all singing all dancing crap of the World.
    #12
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