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What can i cut out?????

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mark101
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2004/02/08 13:26:30 (permalink)
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What can i cut out?????

Hi. i am new to the site and i have been reading through a few of the workout routines and i am quite sure i may be overtraining.
I know I need to cut out some exercises but WHICH ONES???? Can anyone help?
Any advice would be most appreciated. Thanks.

My workout is:

Mon - Shoulders/Legs
Each 4 x 10 reps on heaviest poss weight.

Legs – 1. Deadlifts
2. Squats
3. Leg Extension
4. Seated Leg curl
5. Standing calf

Shoulders – 1. Upright dumbell press
2. Front lat side
3. Side raise
4. Rear delt machine
5. Shrugs
6. Military press


Wed - Back Biceps
Each 4 x 10 reps on heaviest poss weight.

Back – 1.Lat pull down(wide)
2. vertical trac pull down (narrow)
3. Seated row (wide)
4. Single d/bell row
5. Lat pull down (narrrow)

Biceps – 1. Bar curls
2. Alternate d/bell curls
3. Arm curl machine



Fri - Chest/triceps
Each 4 x 10 reps on heaviest poss weight.

Chest – 1.Flat Olympic bar press
2. Incline (smiths machine)
3. Decline (smiths machine)
4. Cable Flys
5. D/bell presses (on slight inlcline)

Triceps – 1.Tri push down,
2. Overhead with bar(laying on bench)
3. Kick backs
4. Seated dips



Any advice would be much appreciated as i am fairly new to the site. I have been working out for a while but only really seriously for the last six months. I really want to increase size and strength but keep down bf% as much as poss.

Also i have been using a two week programme, so my routine changes on week 2 is this a good idea or should i stick to the same routine for a while and change after a number of weeks. On reading I am thinking I should just stick to the one workout routine.
thanks
#1

8 Replies Related Threads

    dirtyvest
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    RE: What can i cut out????? 2004/02/08 13:38:21 (permalink)
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    Mon - Shoulders/Legs
    Each 4 x 10 reps on heaviest poss weight.

    Legs – 1. Deadliftsmove toback day IMO
    2. Squats
    3. Leg Extension drop thses, posibly put in leg press if you need it
    4. Seated Leg curl stiff leg DL instead
    5. Standing calf

    Shoulders – 1. Upright dumbell press
    2. Front lat side drop these
    3. Side raise
    4. Rear delt machine maybe not necessary either
    5. Shrugs
    6. Military press do these 1st


    Wed - Back Biceps
    Each 4 x 10 reps on heaviest poss weight.

    Back – 1.Lat pull down(wide)
    2. vertical trac pull down (narrow)
    3. Seated row (wide)
    4. Single d/bell row
    5. Lat pull down (narrrow) change 'em all: DL, bentover rows, chin ups

    Biceps – 1. Bar curls
    2. Alternate d/bell curls close grip chins
    3. Arm curl machine barbell curls



    Fri - Chest/triceps
    Each 4 x 10 reps on heaviest poss weight.

    Chest – 1.Flat Olympic bar press
    2. Incline (smiths machine)
    3. Decline (smiths machine)
    4. Cable Flys
    5. D/bell presses (on slight inlcline) way too much: Inc DB, Flat DB and flyes, that's all!

    Triceps – 1.Tri push down,
    2. Overhead with bar(laying on bench) close grip bench
    3. Kick backs do not do these, DB extension instead
    4. Seated dips

    You could have a bash at varying your rep ranges too

    Dirty
    #2
    mark101
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    RE: What can i cut out????? 2004/02/08 13:47:04 (permalink)
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    thanks for the advice...the only problem i have is with chin ups, i just cannot do them. What could i change that for?
    #3
    dirtyvest
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    RE: What can i cut out????? 2004/02/08 13:56:08 (permalink)
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    Well keep trying, Lat pull down is an acceptable variation tho IMO. The close grip chins for Bi's are done with an underhand grip (as you would for curls) if not possible just stick with barbell curls and maybe some DB work if you really feel you need it.
    #4
    mark101
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    RE: What can i cut out????? 2004/02/08 14:01:31 (permalink)
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    Thanks....i will keep going with the Lat pull down for now. I need to build on my biceps they are not getting any stronger at all...i use to train them on a sunday as extra but i found this was to no effect i will give your workout a go it seems like one i could really enjoy. thanks.
    #5
    dirtyvest
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    RE: What can i cut out????? 2004/02/08 14:04:04 (permalink)
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    Less is often more. It's hard to discipline yourself into taking a step backwards sometimes but I always find it pays dividends.

    Good luck
    #6
    mark101
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    RE: What can i cut out????? 2004/02/08 14:24:11 (permalink)
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    Thanks.
    Yeah when i first started, i was doing weights 5 times a week, but i have since cut it to 3 and on days off like sunday and thursday i do cardio. I am doing int training to try to maintain my speed while i bulk and also to control my bf%.
    On weights days i also do 30 min cardio after my wk/out is this a good idea? and should i take the whey drink before i do the cardio or after i have finished my complete wk/out?
    Sorry with all the questions just still trying to learn.
    #7
    AUTIGER
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    RE: What can i cut out????? 2004/02/08 17:55:01 (permalink)
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    quote:
    Originally posted by mark101

    thanks for the advice...the only problem i have is with chin ups, i just cannot do them. What could i change that for?



    when i first started I could do about 2 chins and wasn't able to do another set. to fix that, everytime i went to the gym I started by doing as many chins as I could, then 1 light set of pull downs. in about a week and a half i was able to do my workout plan of 3x8. I think on chins, your muscles just have to get used to that motion pulling your body weight. it worked for me, maybe it will work for you.
    #8
    IrishRunt
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    RE: What can i cut out????? 2004/02/08 22:37:26 (permalink)
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    quote:
    Originally posted by AUTIGER

    quote:
    Originally posted by mark101

    thanks for the advice...the only problem i have is with chin ups, i just cannot do them. What could i change that for?



    when i first started I could do about 2 chins and wasn't able to do another set. to fix that, everytime i went to the gym I started by doing as many chins as I could, then 1 light set of pull downs. in about a week and a half i was able to do my workout plan of 3x8. I think on chins, your muscles just have to get used to that motion pulling your body weight. it worked for me, maybe it will work for you.



    i had the same problem except for dips. i couldn't do them so i used the assisted dip machine and eventually i was able to do them pretty easily.
    #9
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