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need help deciding how to train

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nick2009
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2014/09/30 15:09:09 (permalink)

need help deciding how to train

Hi ive been training 4 months now doing muscle group splits every other day. Ive made excellent gains strength wise but wanna switch it up a bit. I have excess body fat im about 25% but loving lifting and going to gym. I cant decide between push..quads/pull..hammys/rest or push/pull/legs/rest or total body every other day. What will benefit me the most at moment do you guys rekon?
I wanna swith from group splits as i want to hit same muscles more then once a week.

Any help much appreciated guys
post edited by nick2009 - 2014/09/30 15:11:14
#1

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    Aks
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    Re: need help deciding how to train 2014/09/30 18:45:53 (permalink)
    Full body 3 times a week is always a nice switch and I get good gains from it.
     
    I only change when i stop getting good gains from a specific routine personally.

    "Train hard or don't bother training at all!"

    #2
    nick2009
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    Re: need help deciding how to train 2014/10/01 13:44:02 (permalink)
    This what im going with but with deadlifts on pull day to start
    #3
    nick2009
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    Re: need help deciding how to train 2014/10/01 13:48:38 (permalink)
    Originally Posted by Coolcicada
    Push(Chest/Triceps/Shoulders)

    Flat Barbell Bench Press: 3×5
    Seated (or Standing) Barbell
    Shoulder/Overhead Press: 3×5
    Incline Barbell Bench Press: 3×5
    Dumbbell Side Lateral Raise: 3× 10-12
    Rope Pushdowns (circuit machine): 3× 10-12
    Overhead Dumbbell Extension or similar
    triceps exercise: 3× 10-12
    Shrugs(circuit machine or dumbbells): 3×10-12

    pull day
    deadlifts 3x5
    Barbell Rows: 3×5
    Lat Pulldowns with (Long Bar or V-bar)
    (circuit machine): 3×8-10
    Seated Rows (circuit machine)-optional if
    already doing barbell rows: 3×8-10
    Face-pulls: 3x-10-12
    Barbell Bicep Curls (Alternate between close
    and normal grip): 4x-10-12
    Choice of one other bicep exercise(typically
    Hammer Curls): 3× 10-12

    Legs(Quad/Ham/Calves)
    Barbell Squats: 4×5-6
    Leg Press (optional if already doing above
    squats): 3×8-10
    Leg Extensions (circuit machine): 3× 10-12
    Hamstring Curls (circuit machine): 3× 10-12
    Standing Calf Raises (circuit machine): 5× 10-

    I usually do either P/P/L[REST] P/P/L or
    * I did not list any warm-up exercises. *
    #4
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