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  1. #1
    Motion's Avatar
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    Critique and Advise Please!

    Alright I'm trying to bulk up, got my diet all in check, and wanted some feedback on my workout plan. My chest is my main weak spot, so any tips to help with that would be greatly appreciated.

    Monday-Chest/Bi's
    10/8/6 reps
    Bench
    Flys
    Curls
    Incline Bench
    Pullovers
    Reverse Curls

    Tuesday-Legs
    3x10
    Calf Raises
    Leg Curls
    Squat
    Leg Press

    Thursday-Shoulders
    3x10
    Upright Row
    Shoulder Press
    Lateral Raise
    Delt Row

    Saturday-Back/Tri's
    3x10
    Lats
    Deads
    Pushdowns
    Seated Row
    Tricep Extensions

    Any advice welcome. Suggestions on alternate days, reps, exercises,order of exercises, etc....??? Thanks in advance.

  2. #2
    Papi93's Avatar
    Papi93 is offline AR VET
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    Your program design is fine. One thing you could do on a mass program is to place the compound movements, like the squat, first. You placed chest first in the week because you wanted to work it when you were freshest. The same thing could be done with the compound movements each day.

  3. #3
    Motion's Avatar
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    Thanks man

  4. #4
    Papi93's Avatar
    Papi93 is offline AR VET
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    You're welcome.

  5. #5
    Motion's Avatar
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    bump

  6. #6
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
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    Quote Originally Posted by Motion
    Alright I'm trying to bulk up, got my diet all in check, and wanted some feedback on my workout plan. My chest is my main weak spot, so any tips to help with that would be greatly appreciated.

    Monday-Chest/Bi's
    10/8/6 reps
    Bench
    Flys
    Curls
    Incline Bench
    Pullovers
    Reverse Curls

    Tuesday-Legs
    3x10
    Calf Raises
    Leg Curls
    Squat
    Leg Press

    Thursday-Shoulders
    3x10
    Upright Row
    Shoulder Press
    Lateral Raise
    Delt Row

    Saturday-Back/Tri's
    3x10
    Lats
    Deads
    Pushdowns
    Seated Row
    Tricep Extensions

    Any advice welcome. Suggestions on alternate days, reps, exercises,order of exercises, etc....??? Thanks in advance.
    hay bro, this look cool to me, perhaps pullups one back day, skullkrusher on tris,you could think about cycling reps..

  7. #7
    Motion's Avatar
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    Quick question...... Is my routine better the way it is or should I switch the shoulders day with the back/tri's day?? I was just curious which one would affect my chest day more being only 2 days before. I want to get the most out of my chest days, seeing as how my chest needs work.

  8. #8
    BigJames's Avatar
    BigJames is offline Senior Member
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    My only comment is that I would keep all of the like body part excersizes in a workout together. I.e., before moving on to bis, I would complete all of my chest work. This may just be personal, but I find that if I break up my chest work out like that it recovers too much before moving on to the next excersizes and therefore the muscles do not get as truly exhausted. This may be just me, but it works for me.

    I would do:

    Flat Bench or Dumbbell Press
    Incline Bench or Dumbbell Press
    Flat or Incline Flys
    Dips or Pullovers
    Barbell Curls (preachers or standing)
    Dumbbell Curls (standing or seated or incline)
    Concentration Curls

    Done.

    This type of program has worked well for me. Fully exhaust the chest muscles then move on to the bis and blast them out. Add some forearm work if you want to.

    Good Luck.

  9. #9
    Motion's Avatar
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    Quote Originally Posted by Motion
    Quick question...... Is my routine better the way it is or should I switch the shoulders day with the back/tri's day?? I was just curious which one would affect my chest day more being only 2 days before. I want to get the most out of my chest days, seeing as how my chest needs work.
    Opinions???

  10. #10
    _Tiger_ is offline Member
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    Depending on your goals I would lower your rep range and up the weight a little bit.

  11. #11
    Giantz11's Avatar
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    I would try to incorporate 2 rep ranges into your program, 4-8 and 8-12. This will allow you both myofibrillar hypertrophy as well as sarcoplasmic hypertrophy.

  12. #12
    Motion's Avatar
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    Quote Originally Posted by Giantz11
    I would try to incorporate 2 rep ranges into your program, 4-8 and 8-12. This will allow you both myofibrillar hypertrophy as well as sarcoplasmic hypertrophy.

    Not sure I know what you mean. As in 4 sets of 8? or what?

  13. #13
    Giantz11's Avatar
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    Rep ranges 4-8 reps, 8-12 reps. Both accomplish different things and both are required for maximal hypertrophy

  14. #14
    Motion's Avatar
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    Quote Originally Posted by Giantz11
    Rep ranges 4-8 reps, 8-12 reps. Both accomplish different things and both are required for maximal hypertrophy

    So your referring to a pyramid style routine? Starting with less weight/ 12 reps and increasing the weight up to 4 rep range?
    Last edited by Motion; 08-16-2005 at 10:46 AM.

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