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  1. #1
    Machdiesel's Avatar
    Machdiesel is offline Anabolic Member
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    How we looking???

    Mon-Chest/Bi
    2 warmups on flat bench(all the rest r worksets)
    Flat bench- x10 x8 x6
    Incline bench- same
    Flat dumbell-3 x8-10
    Long bar curls- x10 x8 x6
    Standing dumbell curls- same

    Tuesday- Legs
    2 warmups on leg press machine (all the rest worksets)
    x15 x12 x10
    stiff leg deads- 3x12
    leg extensions 3x12
    calf raises- 3x12

    Thursday- Shoulder/Tri
    Dumbell shoulder press (2 warmups)
    x10 x 8 x6
    Side raises- 3x10
    (whats a good exercise to add here?)
    Close grip bench x 10 x8 x6
    Incline skulls x10 x 8 x6
    tricep pushdown- 2 x 10

    Friday- Back
    Bent over rows
    x10 x 8 x6
    Lat pull down-same
    Row machine- same
    Hi lat row- 2 x 10

    Ne thoughts(am i undertraining my chest??) or ne other comments u think will help, I am bulking right now n want a workout that will pack on the weight
    Last edited by Machdiesel; 12-29-2005 at 10:15 PM.

  2. #2
    Machdiesel's Avatar
    Machdiesel is offline Anabolic Member
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    Just made some changes to what i think will work best, any advice would be helpful
    Last edited by Machdiesel; 12-29-2005 at 10:15 PM.

  3. #3
    Papi93's Avatar
    Papi93 is offline AR VET
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    Quote Originally Posted by Machdiesel
    Hows this workout look to you guy????

    Mon
    Flat bench-warmup x 12 / x 8
    worksets x8 x6 x2
    Incline bench- same
    flat dumbell- 3 x10
    dumbell shoulder press ( same as flat bench)
    front raises- 3x10
    Incline skulls x8 x 6 x4
    tricep pushdown 3 x8-10

    Wed
    Bent over rows
    2 warmups x8 x6 x2
    Lat pull downs
    x8 x6 x2
    row machine
    3x8-10
    longbar curls
    x10 x8 x6
    Dumbell curls- Same

    Friday
    Leg press
    2 warmups x12 x 8
    worksets x12 x8 x6
    Dead Lifts(Same as squat)
    leg extension machine(quads) 3x12

    what you guys think?
    On Monday, take out the front raises and add wide-grip upright rows or side lateral raises for lateral delts. You will get adequate anterior delt stimulation from chest work. On Wednesday, I would add close, supinated-grip pullups or DB straight-arm db pullovers. On Friday, I would take out the leg extensions and replace them with leg curls.

  4. #4
    Machdiesel's Avatar
    Machdiesel is offline Anabolic Member
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    Good looks man, thanx
    Last edited by Machdiesel; 12-29-2005 at 10:16 PM.

  5. #5
    Machdiesel's Avatar
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    Ne one else, looks pretty good to me, just getting off a twice a week program, feeling kinda burnt, gonna switch to once a week for a while,

  6. #6
    Papi93's Avatar
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    I would also add some core work on leg day so your total sets are more similar to your other workouts. This will also create a more complete program.

    You could add these for core work:
    Good Mornings
    DB Side Bends
    Heavy DB Crunches on a Swiss Ball

  7. #7
    Flexor is offline Banned
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    If you can, try to include heavier tricep exercises not just isolations. Close grip and dips are ideal. If you can do pullups, assisted or not, they are better than pulldowns. A combination of both can be used, but try to get some kind of pullup in there even if its a negative. I notice you do deadlifts/squats, you will not achieve maximum results like this but its a handy way to cut corners. You could add lunges as another good compound exercise on leg day if you wanted. Short lungs work the quads, long lunges really hit and stretch the glutes.

    Nice split, good general structure and ideas.

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