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big 3 based routine advice

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cumwithmeifuwan2liv
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2006/07/11 22:06:43 (permalink)
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big 3 based routine advice

Im putting together a routine for myself based around the 3 big lifts. My aims are both muscle gains and strength gains. I intend to train around 4 days a week, 2 days on 2 days off kind of thing. This is by no means strict, I may train more or less depending on how and feel and if i have the time. I train at home and have access to olympic weights, power rack and bench (incline & flat). I have the barebones of a routine sorted out but would really appreciate some input on what else to add (or maybe leave out) as there isnt much there at the moment and it is a while i have trained so i have forgot many of the exercises i used to perform. Here is what i have so far.

Deadlifts
Barbell Rows
Wide grip pull ups
barbell curls



Bench press
Dips
Military Press
Lateral raises


Squats
Some form of calf work (not sure as how to perom this with just olympic weights and rack)
Ab work


I think especially squat day needs some more stuff. I based most of this around frankie's routine. Im not particularly keen on stiff leg DLs as they dont seem to good for the back, unless i am performing them wrong?
Cheers
#1

7 Replies Related Threads

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    CoVetous
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    RE: big 3 based routine advice 2006/07/11 22:37:32 (permalink)
    SLDL is great for the back. I lovem. Nice routine BTw
    #2
    SlipDigby
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    RE: big 3 based routine advice 2006/07/11 22:39:57 (permalink)
    Hi there,

    I've got a routine based around the movements you have got...

    Session 1
    Squats
    Bench Press
    Bent over barbell rows

    Session 2
    Deadlift
    Military Press
    Chins

    I'll also add in a few sets of dips to Session 1 at the end to fatigue myself fully. I train all these mevements 5x5 and each session lasts approx 45min. It doesn't look a lot but trust me I work hard on them lifting heavy all the time and it requires a lot of energy to get through the sessions. I've made some good strength gains already and am really happy the way it's progressing. As for frequency, I tend to have 2/3 days off in between sessions so I end up training 3 times per week.
    #3
    big_mal
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    RE: big 3 based routine advice 2006/07/11 22:41:49 (permalink)

    ORIGINAL: CoVetous

    SLDL is great for the back. I lovem. Nice routine BTw



    you want bent leg deadlifts for back. SLDL should really hit your hams hardest. they always work my back too though, for certain.
    #4
    cumwithmeifuwan2liv
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    RE: big 3 based routine advice 2006/07/11 23:01:57 (permalink)
    so far then,

    Deadlifts
    Barbell Rows
    Wide grip pull ups
    barbell curls



    Bench press
    Dips
    Military Press
    Lateral raises
    Skull crushers


    Squats
    SLDL ( will research these and ensure i perom them correctly)
    Some form of calf work
    Ab work

    What esle do you think i should add to these (also tips on calf training would be wiked)?
    #5
    wiffers
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    RE: big 3 based routine advice 2006/07/11 23:17:39 (permalink)
    think that's fine as it is mate ... not sure if you need lateral raises, but a top routine

    For calves do you not have access to a calf machine? Or a leg press (put feel on bottom so heels are hanging over edge)

    Calf exercises here:

    http://www.exrx.net/Lists/ExList/CalfWt.html#anchor164279

    Raw dead Lift 320kg
    Raw bench 171kg
    Shirted bench 200kg
    Amateur cage fighter @ 95 - 105kg
    :o)
    #6
    Montana
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    RE: big 3 based routine advice 2006/07/13 10:14:53 (permalink)
    m8 look at chad waterbury TBT, 4 compounds 2 isolations per workout

    i.e

    Squat
    Bench Press
    Bent Over Row
    SLDL
    BB Curls

    Deadlifts
    Military Press
    Chins
    Dips
    Skullcrusher
    #7
    cumwithmeifuwan2liv
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    RE: big 3 based routine advice 2006/07/13 21:47:44 (permalink)
    m8 look at chad waterbury TBT, 4 compounds 2 isolations per workout

    i.e

    Squat
    Bench Press
    Bent Over Row
    SLDL
    BB Curls

    Deadlifts
    Military Press
    Chins
    Dips
    Skullcrusher


    Would something like this routine be more appropriate than the one i have posted, given my aims? They look more like full body workouts to me?
    #8
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