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  1. #1
    G Child's Avatar
    G Child is offline Anabolic Member
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    What am I doing wrong?

    Well just wanted someone to critique my workout here and let me know if I need to do more:

    MON: Bi's & Legs
    - Barbell Curls - 4 X 10, 1 warmup
    - Seated Incline curls - 3 X 10
    - Preacher Curls - 3 X 10
    - Concentration or Hammers - 4 X 10-12
    - Squats - 1 warmup 5 X 20
    - Hack Squat - 5 X14
    - Leg Curls - 4 X10-14
    - Extensions 4 X 10-14
    TUES: Chest Abs?
    - Incline Barbell - 1 Warmup, 12, 10, 8, 6, 4, 2
    - Incline Cybex - 3 X 8
    - Incline Flys - 10, 8, 6
    - Decline or Wide Grip Barbell- 4 X 10
    WED: Off
    THURS: Back Traps
    - Pullups - 5 X 10
    - Cybex Row - 12, 10, 8
    - Cybex Pulldown - 12, 10, 8
    - Seated Row - 4 X 12
    - Deadlift - 4 X 10
    - Shrugs - 4 X 15
    - Upright Rows - 3 X 10
    FRI: Delts & Tris
    - Behind the neck press - 12, 10, 8, 6
    - Dumbell Presses - 2 X10
    - Arnold Presses - 3 X 10
    - Front Raises - 3 X 10
    - Lateral Raises - 3 X 10
    - Skull Krushers - 15, 12, 10, 10
    - Closegrip pressdown - 4 X 10
    - Reverse grip - 4 X 10
    - Kickbacks
    SAT & SUN: Off
    Last edited by G Child; 02-11-2002 at 09:03 PM.

  2. #2
    ptbyjason Guest
    Unusual split, I am not sure how I would adjust your schedule without totally redoing it, but I'm not crazy about doing biceps on leg day.

  3. #3
    MBaraso's Avatar
    MBaraso is offline Retired Mod
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    Well you got all the exercise's there. But you might wanna change your split.
    I'm in the process of looking for a new workout myself.....

    M

  4. #4
    G Child's Avatar
    G Child is offline Anabolic Member
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    Thanks, if you guys can suggest any splits that would be great. I like working out 4 times a week and having Wed, Sat and Sun off. The only day that I don't want changed is Tues, that's the only day that I have a spotter and need it for chest.

  5. #5
    MBaraso's Avatar
    MBaraso is offline Retired Mod
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    How bout this:

    Mon: Legs & Abs
    Tues: Chest & Back & Traps
    Weds: off
    Thurs: Shoulders & Abs
    Fri: Bi's & Tri's

    Thats the only thing I could think of for 4 days. I'm trying to put together something for 5 days a week. When it comes to this i'm the most indecisive SOB on this planet

    M

  6. #6
    Fullback57's Avatar
    Fullback57 is offline Associate Member
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    I think MBaraso has suggested a great split. a quick question about your current training split though...on your leg day, do u superset when u do leg curls and extensions? The only thing I can suggest that works great for me is to switch up what u do when you train, keep your muscles confused, good luck and happy growing bro!!

  7. #7
    G Child's Avatar
    G Child is offline Anabolic Member
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    Holy Sh*t! Chest Back and Traps? Back and Traps takes me and Hour and Chest usually takes about 45 min.

  8. #8
    MBaraso's Avatar
    MBaraso is offline Retired Mod
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    Holy Sh*t! Chest Back and Traps? Back and Traps takes me and Hour and Chest usually takes about 45 min.
    Well you could do traps on Shoulder day, since your doing shrugs anyway.
    Fullback I superset extentions and curls also.

    M

  9. #9
    ptbyjason Guest
    how about chest on the shoulder day in the schedule that MBaraso wrote.

  10. #10
    DevilsDeity's Avatar
    DevilsDeity is offline Anabolic Member
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    I use a 4 day work out sched

    works good for me

    see if theres any thing that might help you here

    http://www.geocities.com/devils_deity/workout.doc
    (the link works just copy and paste in your browser)

  11. #11
    bex's Avatar
    bex
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    Chest...tris
    Back...bis
    Legs...abbs
    Shoulders..
    Last edited by bex; 02-12-2002 at 09:39 AM.

  12. #12
    kaiser soze is offline New Member
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    IMO you are doing too much presses for shoulders.
    I suggest you this routine:
    mon.-legs
    tue.-chest,bis,calves
    thu.-back,abs
    sat.-shoulders,tris,calves

  13. #13
    KINGLYON8801 is offline New Member
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    you should try a differnet split. maybe something like this
    day 1- chest & bicpes
    day 2- legs
    day 3- back, traps, tri
    day 4 delts, rear delts
    *you r doing to high of reps and to many sets, drop you sets from 2-3 sets and 6-10 reps. when u exceed 10 reps you r burning up to my glcygon levels, which is going to hurt you in recovery. i dont know what your goals r but from what i see u r overtraining. what is your diet like. also why is your traps take u and hr. it is a small muscle group should only do 2 excersises, 2 sets 6-10 reps for them.

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