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  1. #1
    The Natural's Avatar
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    The Natural's all natural training routine!

    Trying to build mass and strenght, so I go low rep.
    5 days of training, where I do 2 days on, one day off!
    This is my plan REVISED:

    Day 1:
    Chest + abs

    4set Benchpress 5-8rep
    3set Incline dumbell press 5-8rep

    2 Superset:
    Flyes 8-10rep
    Incline flyes 8-10rep

    3set decline benchpress 5-8rep

    Lotsa Situps

    Day 2:
    Back + lower back

    4set Pulldown front wide-grip 5-8rep
    3set Deadlift 8-10rep

    2 Superset:
    row 6-8rep
    single dumbell row(or something) 6-8rep

    3set crosscable pulldown 8-10rep

    Day 3:
    Off day!

    Day 4:
    Arms

    4set Barbell curl 5-8rep
    2set dumbell curl 5-8rep
    2set hammer curl _/|_|\_-shaped barbell 10-12rep

    4set French press 5-8rep
    2set pushdown v-grip 5-8rep
    2set Kickbacks 10-12rep

    Day 5:
    Legs

    4set Squats 10-12rep
    3set Narrow hack squats 10-12rep
    4set hamstring curls 10-12rep
    3set Leg extensions 10-12rep

    3set standing calf raises 10-15rep
    3set sitting calf raises 10-15rep

    Day 6:
    Off day!

    Day 7:
    Shoulders + neck

    4set dumbell press 6-8rep
    3set side laterals 10-12rep
    4set backside laterals 10-12rep

    Traps:
    4set shoulder raise barbell 6-8rep
    4set shoulder raise barbell behind 6-8rep

    Day 8:
    Off day!
    Last edited by The Natural; 05-22-2005 at 01:57 PM.

  2. #2
    The Natural's Avatar
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    OH, BTW... Any opinions?

  3. #3
    diesel21's Avatar
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    i would never go low reps for back... to each their own

  4. #4
    The Natural's Avatar
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    Quote Originally Posted by diesel21
    i would never go low reps for back... to each their own
    Why!? Because of damage or because of that it aint necessary!?

  5. #5
    AnabolicBoy1981 is offline Anabolic Member
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    Yeah. Why no heavy on the Back?

  6. #6
    The Natural's Avatar
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    Any feedback, please!

  7. #7
    Motion's Avatar
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    Abs only once a week?

  8. #8
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    get some straps and add deadlifts to ur back day. this adds thickness to ur back.

  9. #9
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
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    ya, def add the deads for sure. I really really like your split. well thought out

  10. #10
    IronReload04's Avatar
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    but, ya might not have enough recovery time between delts and chest

  11. #11
    The Natural's Avatar
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    Quote Originally Posted by lucabratzi
    get some straps and add deadlifts to ur back day. this adds thickness to ur back.
    4set shoulder raise barbell 6-8rep
    4set shoulder raise barbell behind 6-8rep

    Thats the traps...

    Dont do deadlift because of complications with my back...

    Is the sets and stuff ok? Especially on the delts...

  12. #12
    The Natural's Avatar
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    So... is it ok?
    Or are you guys sick'n tired of me asking stuff???

  13. #13
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    id drop the supersets, and also once every days might be a little too long inbetween workouts.

  14. #14
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    only reason i say higher reps for back imo, is that you feel it nice and sore the next day... i mean i go fkn heavy, but you really have to concentrate and use those muscles.. thats why I see so many huge juiceheads w/ barely and back definition....

  15. #15
    nsa
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    Day 1:
    Chest + abs

    4set Benchpress 5-8rep
    3set Incline dumbell press 5-8rep

    2 Superset:
    Flyes 8-10rep
    Incline flyes 8-10rep

    3set decline benchpress 5-8rep

    Lotsa Situps

    I say move the decline up to right after incline and drop the ab's, if you train hard with free weights you don't need to train ab's they will be worked to stabilize when lifting for alot of exercises.

    Day 2:
    Back + lower back

    4set Pulldown front 5-8rep
    3set barbell row 5-8rep

    2 Superset:
    row 6-8rep
    single dumbell row(or something) 6-8rep

    3set Cable pulldown 8-10rep

    5set lower back raises (bench thingy)

    I would change one of the pulldowns to wide grip, drop one of the pulldowns and add wide-grip pull-ups. Also IMO your doing too much rowing, its the same motion just slightly different. Could cause overtraining if you continue doing it. Def need to add deadlifts, it does more than just work your lower back. It will add thickness to your entire back from the traps to just above your a$$ and it is the #1 exercise to release GH and test.

    Day 3:
    Off day!

    Day 4:
    Arms

    4set Barbell curl 5-8rep
    3set dumbell curl 5-8rep
    3set hammer curl v-shaped barbell 10-12rep

    Unless your using the bar with the 2 bars in the middle that run perpindicular to your bodys axis, i don't know how do you do hammers with a cambered bar. IMO too much for biceps. Cut it down to 6-8 sets total, with emphasis on mass building db and bb curl variations.

    4set French press 5-8rep
    3set pushdown v-grip 5-8rep
    3set rope pushdowns 10-12rep

    Switch one of the latter exercises to close-grip bench or overhead tri extensions. The pushdowns are essentially the same motion working the same muscles, just using different stabilizers.

    Day 5:
    Legs

    4set Squats 10-12rep
    3set heck squats 10-12rep
    3set hamstring curls 10-12rep
    3set Leg extensions 10-12rep

    3set standing calf raises 10-15rep
    3set sitting calf raises 10-15rep

    If your going heavy on free bar squats you shouldn't need to do the hacks and i would up the hamstring curls to 4 sets.

    Day 6:
    Off day!

    Day 7:
    Shoulders + neck

    4set dumbell press 6-8rep
    3set side laterals 10-12rep
    4set backside laterals 10-12rep

    4set shoulder raise barbell 6-8rep
    4set shoulder raise barbell behind 6-8rep

    Drop the shoulder presses behind the neck, its an unnatural movement that puts alot of stress on your shoulders. Also move the bb press to between the db and lateral raises. Add front raises too.

  16. #16
    HOLLYWOOD's Avatar
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    IMO front raises are a huge waste of time, they are hit hard on chest day and also when shoulder pressing. unless they are lagging(which ive never really even seen beofre b/c of the reasons ive mentioned) then id leave em out, throw wide grip upright rows in or soemthing if you really want another exercise if not then stick with the 3

  17. #17
    nsa
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    I train using them to help increase the front delts for those lifts.

  18. #18
    The Natural's Avatar
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    OK! Thanx for feedback! I guess my sets and reps are ok. then. just need to change some exercises!

  19. #19
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    i think you gotta add some deadlift in their man

  20. #20
    smokethedays's Avatar
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    oh NSA already said that, never mind

  21. #21
    HOLLYWOOD's Avatar
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    Quote Originally Posted by smokethedays
    oh NSA already said that, never mind

    this is a must especially if you're natural, it help raise GH levels and test.

  22. #22
    lucabratzi's Avatar
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    Quote Originally Posted by HOLLYWOOD
    this is a must especially if you're natural, it help raise GH levels and test.
    how does it help release gh and test more?

  23. #23
    The Natural's Avatar
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    Did some editing...
    This is my plan REVISED:

    Day 1:
    Chest + abs

    4set Benchpress 5-8rep
    3set Incline dumbell press 5-8rep

    2 Superset:
    Flyes 8-10rep
    Incline flyes 8-10rep

    3set decline benchpress 5-8rep

    Lotsa Situps

    Day 2:
    Back + lower back

    4set Pulldown front wide-grip 5-8rep
    3set Deadlift 8-10rep

    2 Superset:
    row 6-8rep
    single dumbell row(or something) 6-8rep

    3set crosscable pulldown 8-10rep

    Day 3:
    Off day!

    Day 4:
    Arms

    4set Barbell curl 5-8rep
    2set dumbell curl 5-8rep
    2set hammer curl _/|_|\_-shaped barbell 10-12rep

    4set French press 5-8rep
    2set pushdown v-grip 5-8rep
    2set Kickbacks 10-12rep

    Day 5:
    Legs

    4set Squats 10-12rep
    3set Narrow hack squats 10-12rep
    4set hamstring curls 10-12rep
    3set Leg extensions 10-12rep

    3set standing calf raises 10-15rep
    3set sitting calf raises 10-15rep

    Day 6:
    Off day!

    Day 7:
    Shoulders + neck

    4set dumbell press 6-8rep
    3set side laterals 10-12rep
    4set backside laterals 10-12rep

    Traps:
    4set shoulder raise barbell 6-8rep
    4set shoulder raise barbell behind 6-8rep

    Day 8:
    Off day!

  24. #24
    The Natural's Avatar
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    Quote Originally Posted by HOLLYWOOD
    i have a buddy that kept shooting in his shoulders and developed an egg, and had to have it drained and the doc asked him y he kept shooting in his shoulders and he said he wanted big shoulders, and guess what the doc said, doesnt happen like that.
    What does your friends abcess have in common with my WO-plan?

    Hehehe... anyhow... I guess he didnt go deep enough in, or injected too much at a time!

  25. #25
    HOLLYWOOD's Avatar
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    haha sorry man worng thread!

  26. #26
    nsa
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    Quote Originally Posted by lucabratzi
    how does it help release gh and test more?
    The stress put upon the large muscle groups involved in deadlifts and squats and the stress placed upon your CNS during those intense exercises cause your body to adapt to the overload by releasing more testosterone and GH to help your body to overcome the stress in future exercise bouts. A more detailed explanation is gonna take some complex anatomy and physiology that i don't really feel like typing out right now.

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