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  1. #1
    Tommy Gunn is offline Member
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    Could you guys please critique my new program

    How does this 4 day a week routine look? I'm 25 years old 6' 225. Every set I will increse the weight and the last set I will do to failure. I'm all natural (no anabolics, prohormones, or even creatine).

    Four days a week

    Day 1 Mon.

    Flat dumbell press 10,8,6,4
    Incline dumbell press 10,8,6,4
    Flat flys 12,10,8,6
    Tricep pushdowns 12,10,8,6
    4 way neck machine 4x10

    Day 2 Tues.

    Bent over dumbell rows 10,8,6,4
    Close grip lat pulldowns 10,8,6,4
    Medium grip lat pulldowns 10,8,6,4
    Incline hammer curls 12,10,8,6
    Incline dumbell curls 12,10,8,6

    Weds. OFF

    Day 3 Thurs.

    Squats 10,8,6,4
    Deadlifts 10,8,6,4
    Leg extensions 12,10,8,6
    Leg curls 12,10,8,6
    Standing calve raises 14,12,10,8
    Kneeling cable crunches 14,12,10,8

    Day 4 Fri.

    Seated overhead dumbell press 10,8,6,4
    Seated front dumbell raises 12,10,8,6
    Seated side lat raises 10,8,6,4
    Standing bent over reverse flys 12,10,8,6
    Seated rear rotator cuff exercise 14,10,10,8
    Barbell shrugs 12,10,8,6

    Sat. OFF

    Sun. OFF

    Is this overtraining or is it just right?

  2. #2
    ward065's Avatar
    ward065 is offline Member
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    looks pretty good- but i would implement some calf training on at least one day

  3. #3
    SwoleCat is offline AR Hall of Fame
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    He has calf training w/leg day.

    That split looks pretty good, yes.

    I can't do deads w/legs, but if you can then go for it.

    ~SC~

  4. #4
    ward065's Avatar
    ward065 is offline Member
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    whoops, now i see it. but for me i got the best calf results doing two exercises- seated calf raises of some type and standing calf raises of some type (smith or machine)

  5. #5
    Tommy Gunn is offline Member
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    Hey Swole, would it be better if I put deads with back day (Day 2 Tues.)?

    The reason why I don't is because I have only 48 hours of rest between back day and leg day, and (seeing deads and squats pretty much work the same muscles) I'm afraid my squat workout will be crap because I'm not recovered yet from the deadlift workout.

    Your the man Swole, you tell me. What should I do? Keep in mind I'm all natural (no AAS, prohormones, or creatine) so my recovery time is not what other peoples are.

  6. #6
    SwoleCat is offline AR Hall of Fame
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    I'd put deads w/back yes, and put that day as the first one and move the chest day to the 2nd one.

    ~SC~

  7. #7
    Tommy Gunn is offline Member
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    Hey Swole, you mean like this:

    Day 1 Mon.

    Deadlifts 10,8,6,4
    Bent over dumbell rows 10,8,6,4
    Close grip lat pulldowns 10,8,6,4
    Medium grip lat pulldowns 10,8,6,4
    Incline hammer curls 12,10,8,6
    Incline dumbell curls 12,10,8,6

    Day 2 Tues.

    Flat dumbell press 10,8,6,4
    Incline dumbell press 10,8,6,4
    Flat flys 12,10,8,6
    Tricep pushdowns 12,10,8,6
    4 way neck machine 4x10

    Weds. OFF

    Day 3 Thurs.

    Squats 10,8,6,4
    Leg extensions 12,10,8,6
    Leg curls 12,10,8,6
    Standing calve raises 14,12,10,8
    Kneeling cable crunches 14,12,10,8

    Day 4 Fri.

    Seated overhead dumbell press 10,8,6,4
    Seated front dumbell raises 12,10,8,6
    Seated side lat raises 10,8,6,4
    Standing bent over reverse flys 12,10,8,6
    Seated rear rotator cuff exercise 14,10,10,8
    Barbell shrugs 12,10,8,6

    Sat. OFF

    Sun. OFF

    How's that?

    And also, Swole, what is your reasoning for putting deads with back day instead of leg day? I hear good arguments from both sides. Why do you think its better to put deads on back day instead of leg (squat) day?
    Last edited by Tommy Gunn; 09-26-2005 at 10:17 PM.

  8. #8
    SwoleCat is offline AR Hall of Fame
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    It's just my preference.

    ~SC~

  9. #9
    chest6's Avatar
    chest6 is offline Banned
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    I do deads on back day too..reason being, I believe it is a back exercise more than a leg one, and I couldn't possibly do deadlifts and squats the same day, either one or the other.
    As for your workout, I like the new revised one. Also...will 4 sets of triceps be enough for you? Some believe they receive enough stimulation by doing chest. I believe it is also better to isolate them, even though I do not do it on chest day.

  10. #10
    Tommy Gunn is offline Member
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    Would it be better if I did deads with a rep scheme of 4x5 instead of 10,8,6,4?
    Last edited by Tommy Gunn; 09-26-2005 at 01:39 AM.

  11. #11
    Tommy Gunn is offline Member
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    Anyone else?

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