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Thread: New Here
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04-24-2005, 06:54 PM #1New Member
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- Apr 2005
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New Here
Hey... I am new here. I am 18 years old and i work out five days a week usually for an hour to 1.5 hours. I dont really have a workout but i have seen some gains for doing nothing. I know i can see a lot more by following a workout and using protein. I dont want to gain weight as much as i want to get defined. Does anyone have a good workout off the top of their head that would fit into my schedule. 5 day workout (or 4) that takes about an hour to an hour and a half. I know diet and excercise is going to play a big role but i also want to add some definition. Thanks for your time.
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04-24-2005, 06:56 PM #2Originally Posted by Hittman
back/bi's
chest/tri's
off
legs
shoulders
off...
repeat
this gives my shoulders a break from chest and tri days and its a nice 6 day cycle that works best for leaning out IMO but for mass i wouldnt lift more than 3 days a week.
Diet is 80% of it if you want definition so start researching/reading
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04-25-2005, 06:40 PM #3New Member
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Monday: Chest/Triceps
Tuesday: Legs
Wednesday: Back/bicep
Thursday: Shoulders
Friday: Chest/Bicep
IS that alright layout. If i need to critique the order or what-not just let me know. I know a lot of you do your once a week but i feel i can do twice a week on somethings. If there is a order though that u reccomend then let me know. thanks
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04-25-2005, 07:29 PM #4New Member
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this is what i just came up with... I need some suggestions on what to delete from my workout and what to add.. please someone help???
Monday: Chest/Triceps
Workout ------ Sets Reps
Regular Bench------ 6 x 10-8-6-4-2-burnout
Incline Bench------ 3 x 8
Decline Bench------ 3 x 8
Incline Flies ------ 2 x 8
Pushdowns------ 3 x 10
Skull Crushers------ 3 x 8
Dips ------ 3 x 15-15-burnout
Tuesday: Legs
Workout ------ Sets Reps
Squats ------ 5 x 6
Leg Curls ------ 3 x 8
Leg Extensions ------ 3 x 8
Weighted Calf Raises ------ 3 x 15
Wednesday: Back/bicep
Workout ------ Sets Reps
Back Lat Pull downs------ 2 x 8
Front Lat Pull downs------ 2 x 8
Seated Row------ 3 x 8
Deadlifts ------ 4 x 8
Straight Bar Curls ------ 3 x 10
Seated Dumbbell Curl------ 3 x 10
Preacher Curl------ 3 x 8
Machine Curls ------ 2 x 10-Burnout
Thursday: Shoulders
Workout ------ Sets Reps
Military Press------ 4 x 8
Dumbbell Press------ 3 x 8
Front Raises------ 2 x 10
Shrugs ------ 3 x 10
Friday: Chest/Bicep/Triceps
Workout ------ Sets Reps
Regular Bench ------ 9 x 3
Incline with Dumbbells------ 2 x 8
Decline with Dumbbells------ 2 x 8
E-Z Bar Curls ------ 3 x 10
Seated Dumbbell Curls------ 3 x 10
Close Grip Bench ------ 2 x 10
Overhead Extension------ 2 x 10
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04-25-2005, 07:36 PM #5
do low rep, with heavy weights...
3-5 reps..3-4 sets..
Chest
shoulders
triceps
back width
back thickness
Day two would be Wednesday and would be
biceps
forearms
calves
hams
quads
Day three would be Friday and would be the same as day one but with different exercises
chest
shoulders
triceps
back width
back thickness
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04-26-2005, 06:28 AM #6
Try to keep in mind that its not the routine, but the work that you put in, that will ensure gains in the long run.. train hard..
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04-26-2005, 08:10 AM #7
yup low reps like spy said
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04-26-2005, 08:58 AM #8
BOLD
Originally Posted by Hittman
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04-26-2005, 10:35 AM #9
hey tai you really think that 2 pressing movements are not needed in a cannon ball shoulder routine?
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04-26-2005, 11:16 AM #10Originally Posted by HOLLYWOOD
Just lately i cut back from 4 sets of Shldr press to 3 and started doing only 2 raise excercises usually bent over lateral raises and standing lateral raises.. (removed front delt raises) and im seeing growth. from 9 sets of shoulders instead of 12-13 sets...
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04-26-2005, 12:02 PM #11Originally Posted by taiboxa
hmph maybe my delts are lagging because of overtraining....
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04-26-2005, 12:04 PM #12Originally Posted by HOLLYWOOD
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