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  1. #1
    DOMZE is offline New Member
    Join Date
    Apr 2005
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    Need Critique on Workout Routine

    Hey guys, new to this forum..
    Just looking for feedback on my current routine. Thanks
    Day1:
    Legs:
    Squat: 3 sets - 6 to 8 reps
    Hack Squat: 3 sets - 6 to 8 reps
    Leg Extension: 3 sets - 6 to 8 reps
    Leg Curl: 3 sets - 6 to 8 reps
    Calves: 3 sets - 6 to 8 reps

    Day2:
    Chest/Triceps:
    Chest:
    Flat BB or DB Press: 3 sets - 6 to 8 reps
    Incline BB or DB Press: 3 sets - 6 to 8 reps
    Decline DB Press: 3 sets - 6 to 8 reps
    Cable Crossovers or Pec-dek: 3 sets - 6 to 8 reps
    Incline DB Flies: 3 set - 6 to 8 reps

    Triceps:
    Dips: 3 sets - 6 to 8 reps
    1 Arm Pulldown: 3 sets - 6 to 8 reps
    Skullcrushers on the machine: 2 or 3 sets - 6 to 8 reps

    Day3:
    Back/Bi's:
    Back Extension(with a 2seconds rest at the top between each rep) OR DeadLift: 4 sets - 6 to 8 reps
    DB Overrows or Machine where you pull it towards you: 4 sets - 6 to 8 reps
    T-Bar: 3 sets - 6 to 8 reps
    Lat Pulldown: 3 sets - 6 to 8 reps

    Bicep:
    Curl Barl or EZ-Bar: 3 sets - 6 to 8 reps
    Concentration curls sitting down: 3 sets - 6 to 8 reps
    Hammer Curls: 3 sets - 6 to 8 reps

    Day4:
    Shoulders:
    DB Military Press(considering switching between BB Military Press and DB): 4 sets - 6 to 8 reps
    Cable Machine Side Lateral: 4 sets - 6 to 8 reps
    Front DB Raise: 3 sets - 6 to 8 reps
    Rear Delt DB: 3 sets - 6 to 8 reps
    BB Upright Row: 3 sets - 6 to 8 reps

  2. #2
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
    Join Date
    Jun 2004
    Location
    Getting Fat
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    1,446
    Looks good. . .
    Only things that I see are:
    Deadlifts are a must on back day. An effective back workout would be
    Deads
    Chins
    Bent Rows/T-Bar
    Seated Row/Machine. . .
    You also need stiffs on leg day, you have enough time to recover before back day. They are awesome for the hamstrings. . .
    Eliminate a shoulder exercise and add shrugs. . .
    I would strongly encourage rest days into the mix, and not to lift 4 days in a row. . .
    Just a few minor things. . .

  3. #3
    4U2NV is offline Associate Member
    Join Date
    Nov 2004
    Posts
    406
    Quote Originally Posted by Hypertrophy
    I would strongly encourage rest days into the mix, and not to lift 4 days in a row. . .
    So true! Its hard to go all out for four in a row.

  4. #4
    DOMZE is offline New Member
    Join Date
    Apr 2005
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    2
    Hey thanks for answering.
    ya.. i used to do deadlifts, then switched and will come back to it..
    I do shrugs on shoulders day.. forgot to add it
    SLDL you say? ya i guess

    Hehe i used to do it 4 days in a row? whats wrong with that?

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