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Thread: advice bros

  1. #1
    Homer 8 is offline Registered User
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    Exclamation advice bros

    im a bout to start my first cycle of deca dbol and sust my current training programmes looks like this
    day 1
    Chest & Bis
    bis
    4 Sets barbell curls (12 Reps) drop weight 50% and rep to failure on each set
    4 sets of incline bumbell curls (12 reps)
    4 sets of concetrated curls to failure
    4 sets of preacher curls
    chest
    Bench press
    4 sets of bumbell benchpress (12 reps) drop weight by 50% rep to failure
    4 sets of incline dumbell flyes (12 reps)

    day 2
    shoulders & back
    shouldes
    4 sets behind the neck press
    4 sets of milatary press
    4 sets of lateral raises
    4 sets of front raises
    back
    4 sets of 1 arm dumbell row
    4 sets of deadlift
    4 sets of bent over rows

    day 3
    tris legs
    4 sets of tri pulldown 12 reps drop 50 % rep to failure
    4 sets of tricep kickback
    4 sets of hammer curls 12 reps
    4 sets of skull crushers
    legs
    4 sets of squats
    4 sets of calve raises
    4 sets of lunges

    off days i work on most non major muscles, cardio abs etc is there anything i should change im sure there is major faults somewhere.

    all advice given is much appricated bro's

  2. #2
    sp9's Avatar
    sp9
    sp9 is offline MMA Competition Sentinel
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    Just real quick, looking at your first day. 16 sets for biceps is over training. Cut that down to 10-12 max. Chest - Do Flat Dumbbell for 4 sets, Incline Dumbbell for 4 sets, and then flys for 4 sets.

    Day 2 same kind of thing, you should be doing more sets with the bigger muscles, back should be a lot of sets shoulders should be less.

  3. #3
    Homer 8 is offline Registered User
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    thanks alot bro much appricated and will firgure out a better programme

  4. #4
    rujulus's Avatar
    rujulus is offline Junior Member
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    whoa bro, what are doing? Chest and bi's in the same day then shoulder's and back in the same day??? Here's an example of my 5 day split I think since your on gear it would be much more beneficial....

    Mon-Leg's
    Tues-Chest
    Wed-REST
    Thur-Back
    Fri-Bi's/Tri's
    Sat-Shoulder's
    Sun-REST

    See how when I hit the upperbody I follow with a lower body exercise just for the fact that when you do chest,shoulder's,etc (upperbody exercises) your not just isolating those muscle's like when you do chest your not only hitting your chest muscle's on bench your using forarms etc. I just couldn't see how you could hit your bi's intense then jump over to the bench and be able to do that sufficient.JMO hope this helps
    Last edited by rujulus; 06-25-2004 at 10:27 AM.

  5. #5
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
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    I would hold off on the gear. You have only been training for 2 years according to your profile. Thats not very long in this sport. Exhaust all options before using.
    I would put your larger muscle groups first. You might be doing that now, but thats not how it is written. Do chest, then bi's. Back then shoulders. Legs, then tri's. Larger muscle requires greater energy expenditure. Take scottp999 advice on sets and add that extra exercise for chest development.

  6. #6
    Homer 8 is offline Registered User
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    that actually makes alot of sense i dont know why i didnt post it along time ago thanks alot mate ill put a new routine together post it and see what u think

  7. #7
    Prime's Avatar
    Prime is offline Naturally perfect
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    I wouldnt work biceps teh day before back, as they will be fatigued and will prevent you getting in as good a back workout then next day.

  8. #8
    sp9's Avatar
    sp9
    sp9 is offline MMA Competition Sentinel
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    I am a big proponent of one body part per day and two days off per week. My routine is:
    Chest
    Off
    Back
    Shoulders
    Arms
    Legs
    Off

  9. #9
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
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    Day 1: Chest (push)
    Day 2: Back (pull)
    Day 3: Legs (give upper body a break)
    Day 4: Shoulders
    Day 5: Bi's & Tri's
    Day 6: off
    Day 7: off
    There are tons of different splits. Make sure that you have adequate rest between chest and shoulder day. Between chest and tri's. Between back and biceps day. Good Luck.

  10. #10
    rujulus's Avatar
    rujulus is offline Junior Member
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    Much agreed bro, I just couldn't hit my leg's on a Sat. or it would be no shakin my booty on the dance floor that night that's why I do mine on Mon. plenty of time to recover...

  11. #11
    Homer 8 is offline Registered User
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    i hear u big man much appricated im going to put a new regime together now as we speak

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