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  1. #1
    Chemical King's Avatar
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    Workout Critique Please

    Ok guys, Im sure some of you have read about my 5 month abscence from the gym if you recognise my name. I bin back at it now for a couple of weeks and just wanted you all to see what you thought of my split.

    It looks like this :

    day 1: chest / shoulders
    day 2: rest
    day 3: back / triceps
    day 4: rest
    day 5: biceps / legs
    day 6: rest
    day 7: rest

    the reason im hitting the biceps on the same days as legs is because my arms have always grow much slower than the rest of me so i plan to hit them hard. Im just thinking of testing this split for say a month at first and see what happens after that.

    All you guys are welcome to flame away. Thanks in advance.

  2. #2
    Chemical King's Avatar
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    dam the board is alway quiet this time of the day

  3. #3
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
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    routine looks good to me...king

  4. #4
    Chemical King's Avatar
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    thanks bro.

  5. #5
    Chemical King's Avatar
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    this is a more detailed look at my routine. It needs a little tweeking but heres a rough guide. Tel me what you think.

    Day 1

    Bench press 3 x 8
    Butterfly 3 x 8
    Dumbell flys 3 x 8
    Close grip barbell press 3 x 8

    Shoulder press 3 x 8
    Decline shoulder press 3 x 8
    Front dumbbell raise 3 x 8
    One arm side laterals 3 x 8

    Day 3

    Smith machine upright row 3 x 8
    Close grip front lat pulldown 3 x 8
    T-Bar row 3 x 8

    Incline barbell tricep extension 3 x 8
    Tricep pushdown 3 x 8
    Reverse grip tricep pushdown 3 x 8

    Day 5

    Barbell curl 3 x 8
    Reverse grip barbell curl 3 x 8
    Hammer Curl 3 x 8
    21 s 3 x 21

    Barbel squat 3 x 8
    Leg extension 3 x 8
    Leg press 3 x 8

  6. #6
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    D7M
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    depending on:
    1. your stats.
    2. your goals.
    3. if you're on cycle or not

    it looks good. I personally find that my muscles grow more when I vary my routine, even minimally, every few weeks. Ie, start with a different exercise than usual, vary the sets/reps. Just MHO.

    good luck.

  7. #7
    S.P.G's Avatar
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    in red.............

    Quote Originally Posted by Chemical King
    this is a more detailed look at my routine. It needs a little tweeking but heres a rough guide. Tel me what you think.

    Day 1

    Bench press 3 x 8
    Butterfly 3 x 8 no incline bench??
    Dumbell flys 3 x 8
    Close grip barbell press 3 x 8 are you doing this for tris,
    Shoulder press 3 x 8
    Decline shoulder press 3 x 8 what are these??
    Front dumbbell raise 3 x 8 i would drop these
    One arm side laterals 3 x 8 maybe some 2 arm laterals

    Day 3

    Smith machine upright row 3 x 8
    Close grip front lat pulldown 3 x 8
    T-Bar row 3 x 8 add deads& pull-ups

    Incline barbell tricep extension 3 x 8
    Tricep pushdown 3 x 8 your Close grip barbell press here
    Reverse grip tricep pushdown 3 x 8 change for skullkrusher

    Day 5

    Barbell curl 3 x 8
    Reverse grip barbell curl 3 x 8
    Hammer Curl 3 x 8
    21 s 3 x 21

    Barbel squat 3 x 8 There’s a lot more recruiting to do with legs maybe alternate each week higher reps 15 or so..
    Leg extension 3 x 8
    Leg press 3 x 8
    you could think about cycling reps to just another way to keep the body growing...
    Last edited by S.P.G; 09-29-2005 at 09:48 AM.

  8. #8
    Chemical King's Avatar
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    Thanks S.P.G. There were a few exersizes I left out delibrityly as Iam only just trying to work my way back into a routine slowly and will and things like deadlift and pull ups in 2-3 weeks.

    I left out incline bence because I feel that the top part of my chest is also hit with decline shoulder press. Also close grip barbel press is to help develop my iner pecs as they seriously lack shape.

  9. #9
    S.P.G's Avatar
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    Quote Originally Posted by Chemical King
    Thanks S.P.G. There were a few exersizes I left out delibrityly as Iam only just trying to work my way back into a routine slowly and will and things like deadlift and pull ups in 2-3 weeks.

    I left out incline bence because I feel that the top part of my chest is also hit with decline shoulder press. Also close grip barbel press is to help develop my iner pecs as they seriously lack shape.
    are as a sternum movement I see now! dips are good for the sternum to,

    decline shoulder press??? bro,,what these, how do you do them? is it like a low incline

    but year sounds good king....
    Last edited by S.P.G; 09-30-2005 at 04:32 AM.

  10. #10
    Chemical King's Avatar
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    decline shoulder press is actualy with the seat in the position of the incline vench press. Only diference is that you use dumbells. I find it really hits the upper delts hard. Im still sore off 2 days ago

  11. #11
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    Quote Originally Posted by Chemical King
    decline shoulder press is actualy with the seat in the position of the incline vench press. Only diference is that you use dumbells. I find it really hits the upper delts hard. Im still sore off 2 days ago
    ok cool ill give them a go...

  12. #12
    Chemical King's Avatar
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    I was also wondering if it wud be a good idea to do cardio on 2 of my off days or do it on workout days. At present I do it on my off days during the week which leaves the weekend free for rest and socialising

  13. #13
    S.P.G's Avatar
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    Quote Originally Posted by Chemical King
    I was also wondering if it wud be a good idea to do cardio on 2 of my off days or do it on workout days. At present I do it on my off days during the week which leaves the weekend free for rest and socialising
    it sounds ok like that…I wouldn’t change it

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