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  1. #1
    jgg1221 is offline Member
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    high intensity 3 day/week training routine

    ok heres how this works.. everyday will be fitted with a long and intense workout that will probably take 2 hours for each day

    my idea is to spread everything out into sections of two upper body days (one day pushing exercizes, the other pulling exercizes) and then legs

    monday - upper body pushing exercizes
    flat bench 2 sets
    incline dumbbell bench 2 sets
    military press 3 sets
    skull crushers 3sets
    decline dumbbell bench
    reversed grip cable tricep presses 3sets
    incline dumbbell flies 2sets
    arnold press 2sets
    decline dumbbell flies 2 sets


    wednesday - legs

    hang cleans 3 sets
    dead lift 4 sets
    squats 3 sets
    onelegged leg press 3 sets
    leg extensions 2 sets
    calf press 3 sets
    lying leg curls 3 sets


    friday - upper body pulling exercizes

    preacher curls with EZ bar, 2 sets (1 set wide gripped, drop set into close grip)
    rows 3 sets, supersetted with hammer curls - 2 sets
    cable pull down - 3 sets wide gripped, 3 sets close gripped
    upright rows 3 sets
    dumbbell pull overs 3 sets
    wide gripped rows 3 sets
    seated dumbbell curls, arms pointed away from body at 30 degree angle, 2 sets
    side lateral dumbbell raises - 3sets each side


    any opinions on this

  2. #2
    Jantzen4k's Avatar
    Jantzen4k is offline Anabolic Nittany Lion
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    try and work out for 1.5 hours or less because cortisol levels will rise, which is bad

  3. #3
    Jantzen4k's Avatar
    Jantzen4k is offline Anabolic Nittany Lion
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    good luck with your routine. imo id do more sets of squats

  4. #4
    jgg1221 is offline Member
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    bump

  5. #5
    xenithon is offline Member
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    How can ~20 sets in a workout take you 2 hours! I do a push/pull/legs split, doing about 12 sets for large muscles, 8-10 sets for smaller muscles. That means around 25-30 sets per workout. I am done within 45-50 minutes, taking 60-90 seconds rest. Unless you are taking 3 minutes between sets you shouldn't be working so long.

    Also I would suggest choosing fewer exercises but higher number of sets. Choose the bread-and-butter core, compound exercises with 1-2 iso's.

    For example on the day you work chest you are doing:
    flat bench 2 sets
    incline dumbbell bench 2 sets
    decline dumbbell bench
    incline dumbbell flies 2sets
    decline dumbbell flies 2 sets

    That's roughly 10 sets. Rather choose 3 solid exercises and do 4-3-3. For example:
    Incline DB 4 sets
    Decline/Flat BB 3 sets
    DB flies/Dips 3 sets

    X

  6. #6
    jgg1221 is offline Member
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    thanx.

    bump

  7. #7
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
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    Organize your exercises. Large muscle groups first. For example, do all you chest exercises, then shoulders and finish with tri's. Same with back day, put back first then biceps. Don't train for two hours either. Those lifts should take an hour or so.

  8. #8
    jgg1221 is offline Member
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    interesting... do you say that cuz working larger muscles releases the hormones to pump you up?

  9. #9
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
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    Quote Originally Posted by jgg1221
    interesting... do you say that cuz working larger muscles releases the hormones to pump you up?
    No, the chain is only as strong as its' weakest link. Get it. Therefore, if you are trying to work chest (large muscle) and your triceps are fatigued, you are significantly limiting your strength/hypertrophy for your chest. Basically, the chain could have pulled alot more weight, but because of a weak link, it broke and decreased its pulling capability. Same for all other muscles, such as fatigued biceps before back. Unless you are doing a specific pre-exhaustion routine, put large muscle groups first.

  10. #10
    jgg1221 is offline Member
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    good point

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