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new program any good??

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peter2007
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2007/06/19 13:49:09 (permalink)
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new program any good??

hey guys as i have been training for so long with the wrong program just wondering if you guys can give me a yay or nay to my new 1, am i still way off or is it a good workout??

4 day body split

i was thinking rep range 8,8,6,4 each?

monday:back and traps
bb row
tbar row
bent db row
low pully row to neck
bb shrugs


tue:delts
front raise
sitting lat raise
arnold press


wen:rest


thur:chest and tricep
incline db press
bb chest press
decline bb chest *8,6,4,drop4drop 4
decline skull crusher
close grip bench press



fri:bicep and legs
single arm preacher curls
wide grip bb curl
incline db curl
dead lift bb
squat
leg extension



sat:rest
sun:rest
#1

6 Replies Related Threads

    Squill
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    RE: new program any good?? 2007/06/19 14:56:59 (permalink)
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    why just delts on their own?

    also your doing 3 types of row on back day, but no chins! also no deadlifts, would never do a back day without either!!!

    I would drop these
    tbar row
    bent db row
    low pully row to neck

    and add
    Deadlift
    Chins

    personally wouldnt have 3 types of bench on chest day either. Would drop decline personally, and poss add some DB flys - but if you hammer it hard flat BB and incline DB are fine on there own

    I would do bis with shoulders, and your doing far to much Bi work IMO, your doing 12 sets for Bi's and 12 sets for legs!?! would just pick 1 for Bi's, like BB curl and do them on shoulder day.
    and for shoulders would go with military press and side raises. to work your rear delts add some rear flys in on your back day

    "The main side effects of steroids is greatness!"          
    #2
    peter2007
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    RE: new program any good?? 2007/06/19 15:29:01 (permalink)
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    so it would look like this?? oh and hows rep range 8,8,6,4?im getting confused any reason my so little on bicep??if anyone can help and reajust i would be in your debt!!!! how any sets for each muscle am i mena do??


    monday:back(12sets), rear delts(4sets) and traps(4sets)
    bb row
    dead lift
    chinups or some sort of pulldown
    rear cable flys
    bb shrugs


    tue:delts front and side(12sets)bicep(4sets)
    military press
    sitting side raise
    arnold press
    bb curl


    wen:rest


    thur:chest(12 sets) and tricep(8sets)
    incline db press
    bb chest press
    incline db fly
    decline skull crusher
    close grip bench press



    fri:bicep(8sets) and legs(8sets)
    single arm preacher curls
    wide grip bb curl
    squat
    leg extension



    sat:rest
    sun:rest
    post edited by peter2007 - 2007/06/19 16:17:07
    #3
    cliff_vtr
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    RE: new program any good?? 2007/06/19 19:15:37 (permalink)
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    to me that looks like too much, I would stick to compounds, forget all the isolation stuff for now

    stick to

    squat
    deadlift
    bench
    dips
    rows (bb or db)
    pull ups
    stiff legged deadlifts
    calf raise
    overhead press

    Paul
    #4
    naturalben
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    RE: new program any good?? 2007/06/19 22:36:41 (permalink)
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    you say stick to the compounds .. i was wondering what are the isolations for are they needed atall? i use isolations to "finish off" the muscles would i grow just as much if not more mass by sticking to the heavy compounds above? will there be any benefits by adding isolation (flyes after presses/ leg extentions after squats and leg press)

    thanks, ben
    #5
    cliff_vtr
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    RE: new program any good?? 2007/06/20 12:05:31 (permalink)
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    stick mostly to compounds, if you train hard you will be struggling to take your shoes off let alone do some isolation stuff.

    concentrate on a few big lifts, work them hard with good form.

    Paul
    #6
    naturalben
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    RE: new program any good?? 2007/06/20 13:13:03 (permalink)
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    ok cheers so there not nesaserry
    #7
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