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  1. #1
    sensaispike's Avatar
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    Unhappy need new workout again>>>>

    ok check it out, i got this routine all worked up at the begining of the summer and i loved it but i think i am hitting a stoping point with it. pluss i just started another m1t cycle and i want to get the most out of it. so here is the old routine and maybe you can help me with a new one....

    it was a 2 week routine

    week 1
    mon; chest; db press on sports ball (3sets), inclined bb press (3sets), Cable flys (3sets), Scoops (3sets)
    tue: Back: Wide grip pull ups (3sets), Deadlifts (3sets), lat pull downs (3sets), back flys laying on bench(3sets)
    wed; shoulders: shoulder press barbell (3sets), shoulder flys (3sets), side rases (3sets), and shrugs bb (3sets).
    thu; legs; squats (3 sets), leg press (3 sets), legextention (3 sets), leg currel (3 sets), calvs (9 sets)
    fri; arms; dips (3 sets), skull crushers (3 sets), tri pull downs(3 sets), close grip bb press (3 sets), preacher/ezcurel bar (4 sets), curels bb (3 sets), hammer curls(3 sets)

    week 2 was pretty much the same but i would switch bb for db, so any and all help would be great, by the way i am trying to build mass. i will include pics as soon as i can get my ****ty web cam to work

  2. #2
    Hypertrophy's Avatar
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    Add another Compound movement to Chest, Back, Shoulders & Hams. I would insert a rest day into your rotation. What is your intensity like (% of 1RM)? Related to that, what is you rep scheme going to be? They will dictate each other.

  3. #3
    MrDezel is offline Banned
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    I know I sound like a broken record when it comes to this with most people but you should really consider the DC training method. I did the 5 day split for years and never, and I mean NEVER got the results I am seeing now with this.

  4. #4
    sensaispike's Avatar
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    pretty much i do 10 reps first set 8 second and 4-6 for third set.... as far as the dc method i will look in to that

  5. #5
    sensaispike's Avatar
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    i searched the dc method however i could not find a good example.....

  6. #6
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  7. #7
    sensaispike's Avatar
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    yea i acc found that one after i wrote that post. that sounds awsom. i even tryed contacting him about traning. I hope he replys

  8. #8
    Served is offline Associate Member
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    A couple of things I would change: On your back day I would discard the bench flys. The majority of the work is done with your rear delts. I would add in more core lifts like bentover bar rows and t-bars. Chest day: drop the sports ball, and maybe add in dumbell flys etc... Looks like you are overtraining arms IMO.

  9. #9
    sensaispike's Avatar
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    has anyone paid the 500 bucks the guy wants for 2 months of traning in the dc method? i am just really looking for the best routine i can find for mass and strength?

  10. #10
    Hypertrophy's Avatar
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    Quote Originally Posted by sensaispike
    has anyone paid the 500 bucks the guy wants for 2 months of traning in the dc method? i am just really looking for the best routine i can find for mass and strength?
    I would NOT do that.
    "Periodization!" I would set up strength/hypertrophy mesocycles. Periodization is variation in training specificity, intensity, and volume organized in planned cycles within a training program. This can be difficult to do. I would recommend books to educate yourself.

  11. #11
    sensaispike's Avatar
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    OK how does this sound for a new routine?

    Mon; chest
    Flat bench bb (3 sets, reps 10, 5, 1-3)
    Inclined bench db (3 sets, reps 10, 5, 1-3)
    declined bench bb (3 sets, reps 10, 5, 1-3)
    reverse grip flat bench bb (3 sets, reps 10, 5, 1-3)
    db flys (3 sets, reps 10, 5, 1-3)

    Tue; Back
    weighted wide grip pull ups (3 sets, reps 10, 5, 1-3)
    Dead lifts bb (3 sets, reps 10, 5, 1-3)
    full range of motion lat pull downs (3 sets, reps 10, 5, 1-3)
    bent over bar rows or t bar rows (3 sets, reps 10, 5, 1-3)

    Wed; shoulders
    machine shoulder press (3 sets, reps 10, 5, 1-3)
    standing low pully deltoid raise (3 sets, reps 10, 5, 1-3)
    cuban press db (3 sets, reps 10, 5, 1-3)
    shrugs bb (3 sets, reps 10, 5, 1-3)

    Thu; legs
    squats (3 sets, reps 10, 5, 1-3)
    leg press (3 sets, reps 10, 5, 1-3)
    leg extention (3 sets, reps 10, 5, 1-3)
    leg curls (3 sets, reps 10, 5, 1-3)
    calvs (9 sets, 3in, 3out, 3center)

    Fri; arms
    weighted dips (3 sets, reps 10, 5, 1-3)
    sitting db tricept extentions (3 sets, reps 10, 5, 1-3)
    tricept push downs (3 sets, reps 10, 5, 1-3)
    bb curls (3 sets, reps 10, 5, 1-3)
    weighted chin ups (3 sets, reps 10, 5, 1-3)
    drag curls (3 sets, reps 10, 5, 1-3)


    i am going to keep track of weight used and try to go up each week
    also on the reps the last one of each set will be forced

    also would it be better to add the tri workout to chest day and bis to back day or does it matter ?

    so just let me know what you think...

    thanks L8ter
    Last edited by sensaispike; 09-06-2004 at 04:40 PM.

  12. #12
    sensaispike's Avatar
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    Bump

  13. #13
    sensaispike's Avatar
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    any one out there?

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