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  1. #1
    Tommy Gunn is offline Member
    Join Date
    May 2005
    Posts
    583

    My final revised workout plan

    I revised my routine again. Through trial and error and with alot of help from you guys, I think I've got it. 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.

    Deads 4x5
    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
    Flys 12,10,8,6
    Seated front dumbell raises 12,10,8,6
    Tricep pushdowns 12,10,8,6
    4 way neck machine 4x10

    Weds. OFF

    Day 3 Thurs.

    Squats 4x5
    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
    Wide grip upright rows 10,8,6,4
    Seated side lat raises 12,10,8,6
    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 does this routine look?
    Last edited by Tommy Gunn; 09-29-2005 at 02:27 PM.

  2. #2
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
    Join Date
    Mar 2005
    Location
    uk/ south east
    Posts
    4,538
    Quote Originally Posted by Tommy Gunn
    I revised my routine again. Through trial and error and with alot of help from you guys, I think I've got it. 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.

    Deads 4x5
    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

    Ok I would change some things

    1 change one of the pulldowns for a pull-up
    2 drop sets to 2-3
    3 add bar straight bar curls to biceps 2-3 sets each ex,
    4 drop front dumbell raises
    5 add skullkrushers to triceps and seated extensions
    6 Seated rear rotator cuff exercise good to see!!!!!!

    As you are doing chest and shoulder on separate days you already working them two times a week, so your shoulder routine looks heavy handed, as a natty! like myself you have to be extra vigilant when it comes to over training, like I said cut them sets back and try to minimize overlapping of body parts during your training

    Day 2 Tues.

    Flat dumbell press 10,8,6,4
    Incline dumbell press 10,8,6,4
    Flys 12,10,8,6
    Seated front dumbell raises 12,10,8,6
    Tricep pushdowns 12,10,8,6
    4 way neck machine 4x10

    Weds. OFF

    Day 3 Thurs.

    Squats 4x5
    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
    Wide grip upright rows 10,8,6,4
    Seated side lat raises 12,10,8,6
    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 does this routine look?
    OkTommy I would change some things

    1 change one of the pulldowns for a pull-up
    2 drop sets to 2-3
    3 add straight bar curls to biceps 2-3 sets each ex,
    4 drop front dumbell raises
    5 add skullkrushers to triceps and seated extensions
    6 Seated rear rotator cuff exercise,,,, good to see!!!!!!
    7 If muscle hypertrophy is your goal I would drop the 4s stick around 12-8 reps

    As you are doing chest and shoulder on separate days you are already working them two times a week, so your shoulder routine looks heavy handed, as a natty! like myself you have to be extra vigilant when it comes to over training, like I said cut them sets back and try to minimize overlapping of body parts during your training....

    hope thats helped bro...
    Last edited by S.P.G; 10-05-2005 at 08:09 AM.

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