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  1. #1
    scm007's Avatar
    scm007 is offline Associate Member
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    Critique my workout

    Here is my new revised workout, thanks to reading some of the articles here.

    Monday
    3x6 Dumbell Bench
    3x6 Dumbell Incline
    3x6 Dumbell Decline
    3x6 Flyes
    3x6 Close-grip bench
    3x6 Tricep pulldown

    Tuesday
    3x10 Squat
    3x10 Leg Press
    3x10 Lunges
    3x10 Leg Extension
    3x10 Seated Calf Raises
    3x10 Standing Calf Raises

    Wednesday
    Abs

    Thursday
    Rest

    Friday
    3x6 Bent over dumbell rows
    3x6 Seated Cable rows
    3x6 Lat pull-down
    3x6 Pull-ups (weighted)
    3x6 Barbell Curls
    3x6 Hammer Curls
    3x6 Forearm twist thingys

    Saturday
    3x6 Military Press
    3x6 Lateral Raises
    3x6 Seated Lateral Raises
    3x6 ?????
    4x6 Shrugs

    Sunday
    Rest

    How does that look?

    What should be my 4th exercise for the Shoulders?

  2. #2
    scm007's Avatar
    scm007 is offline Associate Member
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    Should I have a whole day for shoulders, or combine them say with chest?

  3. #3
    -DedicateD-'s Avatar
    -DedicateD- is offline Member
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    it all depends on what you feel your body responds better to...personally i like to give each major part their own day and blast it.....my split is chest,back,shoulders,legs, then arms all on different days....some people will tell you that they love to work shoulders with chest b/c of the many similar muscle groups... everyone is different though, you have to do what works best for you according to what your goals are

  4. #4
    Evil Predator's Avatar
    Evil Predator is offline Senior Member
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    Personally, when im done shoulders, the last thing i want to do is a chest workout...

    I do one major muscle group five days a week, and bomb it hard. i usually try to keep 2 days between back and legs, and always do legs on friday (because 8 flights of stairs (8-10times/day) to furnace top is ridiculously hard the morning after a leg workout)

    And ive found that a minimum of 8 reps works best for me as far as muscle growth goes. I like to barely be able to get my 8th rep.

  5. #5
    scm007's Avatar
    scm007 is offline Associate Member
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    Hey Swole, I'd like you to have a look at it and change anything that you think. Also this is supposed to be a bulking diet. Maybe I"ll do your workout for the legs though. What do you think?

  6. #6
    chest6's Avatar
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    more tricep exercises..more bicep..do deadlifts on back day somewhere...something for hamstrings..sorry bout the brevity..im goin to sleep

  7. #7
    scm007's Avatar
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    I thought lunges worked the hamstring?

  8. #8
    Cotton is offline New Member
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    You're right, lunges do hit hamstrings and so does squats and leg presses but not to the degree leg curls do. When you work your back the biceps play a big part but you still train bi's by themselves. Replace lunges with leg curls. I currently do a 5 day split.
    Monday -Back
    Tuesday -Chest
    Wed -Legs
    Thurs. -Shoulders
    Friday -Arms
    In a couple of months I will change and pair chest/tri's, back/bi's. Keep things interesting.

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