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  1. #1
    BowFlex-er's Avatar
    BowFlex-er is offline Junior Member
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    Question My workout routine, ANY GOOD?

    I do this everyday, except for Saturday and Sunday I just fiddle around(do different kinds of lifts)

    Here's my routine: Set#1 Set#2
    -Palms-Up Barbell Wrist Curl over A Bench 10reps 10reps
    -Reverse Barbell Curl 10reps 10reps
    -Dumbbell Shrug 10reps 10reps
    -Upright Barbell Row 10reps 10reps
    -Front Two-Dumbbell Raise 5reps 5reps
    -Standing Military Press 10reps 10reps
    -Barbell Bench Press 3reps 3reps
    -Push-Ups Wide Hand Position 15reps 15reps
    -Tricep Dumbbell Pullup 10reps 10reps
    -Hammer Curls 10reps 10reps
    -Concentration Curls 10reps 10reps
    -Dumbbell Bicep Curl 10reps 10reps

    Now the way I do my sets is I go through all of it as my first set then I go through all of it as my second set. That's the order I do them in excpet for bench press. All of these exercises I use heavy weight.

    So can you guys tell me if this is a crummy workout or is it a good one, if crummy can you please take the time to give me a proper workout routine.

    That would be greatly appreciated thank-you.

    Last edited by BowFlex-er; 04-03-2003 at 06:56 PM.

  2. #2
    solidj55 is offline Member
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    First off, you are lifting every day, not good.

    Second off, you are doing the same routine five days per week, also not good.

    Third, your doing a total body upper body workout and no leg work, not good.

    Fourth, even if you were going to do you upper body all in one day your order of exercises makes no sense, and you would still be doing way too many exercises.

    There are many good routines out there, do some searches dude. Also, remember this rule of thumb, its the KISS method, it stands for Keep It Simple Stupid. You need to use big compound movements, do pushes one day, pulls the next, throw in some legs and a few isolation movements for your core and your set.

  3. #3
    BowFlex-er's Avatar
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    I am not worried about my lower body right now.

  4. #4
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    solidj55 I gave this guy what he needs to do for size in his last thread
    it included deads,bench,squats,and presses.Hmmmmm...................I think you need to focus on your compound movements bro .And another thing you are doing way to much if you do that of what you posted .When you start out you want to be big so fast and you may think the more the better however weight lifting is like golf in golf you think it will go farther if I just hit it harder but thats not the way it works.More is not always better.Peace
    Last edited by cdog; 04-03-2003 at 07:24 PM.

  5. #5
    solidj55 is offline Member
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    Originally posted by BowFlex-er
    I am not worried about my lower body right now.
    Thats not a very smart statement. You have to train your whole body equally if you want to grow. But do as you please.

  6. #6
    BowFlex-er's Avatar
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    Yes your right cdog you did, but you didn't give me how many sets or anything like that.

  7. #7
    BowFlex-er's Avatar
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    Originally posted by solidj55


    Thats not a very smart statement.
    Yeah I guess it's not but I don't have the proper machines at home in order to do very many lower body stuff.

  8. #8
    yellows2k is offline Member
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    if you wanna follow a full body HST routine, you should that routine MWF, except you do 2 sets of your compounds and 1 sets of like Bis, Shoulders, etc....

  9. #9
    cdog's Avatar
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    One more thing boss if your not worried about your lower body now you will be later .Plus you will look fu(k up.You know what I think when I see guys that dont do squats and deads and stuff like that I think #1they look like crap and #2 they are freakin lazy.Not that MHO matters its just I dont understand why someone would get into lifting and not do the basics .Maybe becouse they are to hard to do .But its those movements thats going to give you the mass your looking to gain.

  10. #10
    cdog's Avatar
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    Originally posted by BowFlex-er


    Yeah I guess it's not but I don't have the proper machines at home in order to do very many lower body stuff.
    Bro all you need to get is a bench ,barbell,and some weights.
    With a that you can do bench,squats,presses,deads,rows,curls,ect,ect
    and you will get huge .

  11. #11
    BowFlex-er's Avatar
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    Thanks cdog, I know me and you are already off to a bad start from my progress thread. But seeing since you know your stuff about exercises.
    can you make me a routine what will give me good size and put some inches on to my arms? That would be greatly appreciated.

    I'll list the equipment I have:
    Dumbbell's
    EZ curl bar
    Bench Press(flat and incline)

    that's all I got.

    Thanks again.

  12. #12
    BowFlex-er's Avatar
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    Hey cdog seeing since your still on this section of the forum I found something at bodybuilding.com, can you check this over and see if this should be good for me? Thanks

    http://www.bodybuilding.com/fun/jesse2.htm

  13. #13
    cdog's Avatar
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    Are you able to get to a gym ?Or do you just want to train at home?

  14. #14
    cdog's Avatar
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    Check your PM

  15. #15
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    THANKS cdog!!! MUCH APPRECIATED that site kicks butt. About the gym thing. No I can't make it to one, don't have money for a membership just yet. But I looked at your thread at gotfina.com and I think I am gonna go with Sparky's routine:

    Day 1-
    Bench press- 2x6-12
    Pec dec- 2x6-12
    Dumbell shoulder press- 2x6-12
    Skull Krushers- 2x6-12

    Day 2-
    Pull downs- 2x6-12
    Barbell rows- 2x6-12
    Bent-over lateral raises- 2x10-15
    Curls(ez-curl bar)-2x6-12

    Day 3-
    Incline situps- 2x15-20(weighted)
    Deadlifts-1x20(RP last 5-10)
    Leg press-2x15-20

    I've been doing this routine for the past 3 months. I've been making better gains in mass and strength than ever before(except on gear).
    6-12 reps may seem like a wide range, but basically what I do is stick with a weight until I can do 12 reps unassisted, then I will add weight to put me at about 6 reps. Most sets will include 1 or 2 forced reps.

    That's awesome if he is making better gains in mass and strength over 3 months time.

    But the only problem is, I don't have the Pec Dec,nor the pulldown (lat machine), and the leg press, and incline situps but I think I will do flat situps with weight added?. So what could I substitute in for those?.

    Is that all? just 3 days and take the rest of the week off? What happens if I do the day1 day2 and day3 then after day 3 start over again? Will I still see gains? Ohh and one more thing is there an exercise that works your forearms in Sparky's routine? Cuz I got some dinky ass forearms.

    Thanks again cdog much appreciated, next week I will have some more progress pics from my shitty routine what I was doing, there's a little difference but that's for you people to judge, anyways take care. L8er.

  16. #16
    cdog's Avatar
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    There you go bro you are now on the right foot! Did you read the thread of Iron Addicts training manual unfinished?
    Also make sure to rest a full 2days inbetween each workout.If you want some forearms add a set of forearm curls .Peace
    Last edited by cdog; 04-04-2003 at 11:24 AM.

  17. #17
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    Thanks again man. I still have to take the time and read Iron Addicts thread. You say rest for a good 2 days in between workouts so you mean day1(monday) tues-wed(off) day2(thursday) frid-sat(off) day3(sunday)? is that what you mean?

    With these workouts does it matter if I do light weight or heavy weight?
    Like will I still gain good size off of both?

    What happens if I do day1 day2 day3 then immediately the next day start from day 1 again?

    What should I substitute in for pec dec what will give me good size?, and the pulldown? and leg press?

    Thanks cdog again!, for your time to help me get a good workout routine.

  18. #18
    BowFlex-er's Avatar
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    INFACT I just found something even better in my eyes, I want you to look it over. It's called the animl pak??????

    Monday: Chest/Biceps/Calves
    Chest


    Flat Bench Presses: 5 Sets x 8 Reps -
    Incline Dumbbell Presses: 4 Sets x 8 Reps -
    Flat Dumbbell Flyes: 3 Sets x 8 Reps -
    Close Grip Bench Presses: 4 Sets x 8 Reps -
    Biceps


    Straight Barbell Curls: 4 Sets x 8 Reps -
    Close EZ Bar Curls: 4 Sets x 8 Reps -
    Calves


    Standing Calf Raises: 4 Sets x 12 Reps -
    Seated Calf Raises: 4 Sets x 12 Reps -


    Tuesday: Legs/Abs
    Legs


    Squats: 5 Sets x 8 Reps -
    Leg Presses: 4 Sets x 8 Reps -
    Stiff-Legged Deadlifts: 4 Sets x 8 Reps -
    Leg Extensions: 4 Sets x 8 Reps -
    Leg Curls: 4 Sets x 8 Reps -
    Abs


    Straight Leg Lifts: 4 Sets x 12 Reps -
    Bent Knee Leg Lifts: 4 Sets x 12 Reps -
    Incline Sit-Ups: 4 Sets x 12 Reps -


    Wednesday: OFF


    Thursday: Back/Calves
    Back


    Cable Pulldowns: 4 Sets x 8 Reps -
    Reverse Barbell Rows: 4 Sets x 8 Reps -
    Dumbbell Rows: 4 Sets x 8 Reps -
    Barbell Shrugs: 4 Sets x 8 Reps -
    Rear Shrugs: 3 Sets x 8 Reps -
    Calves


    Standing Calf Raises: 4 Sets x 12 Reps -
    Seated Calf Raises: 4 Sets x 12 Reps -


    Friday: OFF


    Saturday: Shoulders/Triceps/Abs
    Shoulders


    Rear Military Presses: 5 Sets x 12 Reps -
    Front Military Presses: 5 Sets x 12 Reps -
    Bent-Over Laterals: 4 Sets x 12 Reps -
    Triceps


    Nose Breakers: 4 Sets x 8 Reps -
    Dips: 4 Sets x 8 Reps -
    Tricep Pushdowns: 4 Sets x 8 Reps -
    Abs


    Straight Leg Lifts: 4 Sets x 12 Reps -
    Bent Knee Leg Lifts: 4 Sets x 12 Reps -
    Incline Sit-Ups: 4 Sets x 12 Reps -


    Sunday: OFF


    There what's your views on this, Imma go try it out right now, get used to the exercises, a couple of guys on bodybuilding.com are gonna try it to. Might as well give it a shot, I got nothing to lose.
    Last edited by BowFlex-er; 04-04-2003 at 02:35 PM.

  19. #19
    Shredz is offline Respected Member
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    Originally posted by BowFlex-er
    I am not worried about my lower body right now.
    I have lived by this quote and suggest that you re-think your training

    "You can't build a house without a foundation"

  20. #20
    BowFlex-er's Avatar
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    Originally posted by Shredz


    I have lived by this quote and suggest that you re-think your training

    "You can't build a house without a foundation"

    Yep I rethinked and heck I even came up with a new routine for me. Which includes lower body, yeah might as well start building it cuz like what cdog said imma look like shit if I don't. He is 100%right.

  21. #21
    cdog's Avatar
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    Listen bro your geting off line again with all that work.Go to that thread I told you about on that other site and read all of it .This will be the smartest thing you could do .You need to understand that you are not Lee Priest and that by doing that much work if you grow at all it will take forever to get to your goals .Now with that being said are you doing any gear?Becouse if you are thats differant however if you are natural that last routine that you posted is going to f you up!Go to that thread and read it will answer every question you ever had .

    Also You can do flys vs pec deck and for the pull downs just do chinups
    Last edited by cdog; 04-04-2003 at 04:24 PM.

  22. #22
    BowFlex-er's Avatar
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    All natural, but that last routine I posted it had pretty much all the equipment I had excpet for the odd one like leg press.

  23. #23
    cdog's Avatar
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    Go to your PM

  24. #24
    BowFlex-er's Avatar
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    Yep got it, I PMed you back.

  25. #25
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    Hey hey cdog I think I found another one, sorry for bothering you with this day after day, but this could be the one.

    Monday Legs

    Squats (3 sets) http://exrx.net/WeightExercis...ps/BBSquat.html
    Leg press (3 sets) http://exrx.net/WeightExercises/Qua...45LegPress.html
    Leg extension (2 sets) http://exrx.net/WeightExercises/Qua...gExtension.html
    Leg curl (3 sets) http://exrx.net/WeightExercises/Ham...ingLegCurl.html
    Stiff leg deadlift (2 sets) http://exrx.net/WeightExercises/Ham...egDeadlift.html
    Standing calf raise (3 sets) http://exrx.net/WeightExercises/Gas...gCalfRaise.html
    Seated calf raise (2 sets) http://exrx.net/WeightExercises/Sol...dCalfRaise.html

    Wednesday Back/biceps

    Deadlift (3 sets) http://exrx.net/WeightExercises/Ere...BBDeadlift.html
    Pullups (3 sets) http://exrx.net/WeightExercises/Lat...i/WtPullup.html
    Barbell row (3 sets) http://exrx.net/WeightExercises/Bac...entOverRow.html
    Dumbell row (2 sets) http://exrx.net/WeightExercises/Bac...entOverRow.html
    Shrugs (3 sets) http://exrx.net/WeightExercises/Tra...er/DBShrug.html
    Barbell curl (3 sets) http://exrx.net/WeightExercises/Biceps/BBCurl.html
    Dumbell incline curl (3 sets) http://exrx.net/WeightExercises/Bic...nclineCurl.html
    Hammer curl (2 sets) http://exrx.net/WeightExercises/Bra...HammerCurl.html

    Friday Chest/shoulders/triceps

    Bench press (3 sets) http://exrx.net/WeightExercises/Pec...BenchPress.html
    Incline dumbell press (3 sets) http://exrx.net/WeightExercises/Pec...BenchPress.html
    Dips (2 sets) http://exrx.net/WeightExercises/Pec...WtChestDip.html
    Military press (3 sets) http://exrx.net/WeightExercises/Del...itaryPress.html
    Side laterals (2sets) http://exrx.net/WeightExercises/Del...teralRaise.html I prefer seated
    Rear laterals (2 sets) http://exrx.net/WeightExercises/Del...teralRaise.html
    Lying tricep extension/skullcrusher (3 sets) http://exrx.net/WeightExercises/Tri...yingTriExt.html
    Close grip bench press (3 sets) http://exrx.net/WeightExercises/Tri...BenchPress.html

    What do you think?

  26. #26
    BowFlex-er's Avatar
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    Here's another one:

    4 way split

    Absolute beginner (Again stick to 10-12 reps per set. Cardio on off days (if you want to include any) and abs once or twice a week.)

    Monday Legs (Quads/hamstrings)

    Legpress (3 sets) http://exrx.net/WeightExercises/Qua...45LegPress.html
    Leg extensions (3 sets) http://exrx.net/WeightExercises/Qua...gExtension.html
    Leg curls (3 sets) http://exrx.net/WeightExercises/Ham...ingLegCurl.html
    Stiff leg deadlift (2 sets) http://exrx.net/WeightExercises/Ham...egDeadlift.html Start light.

    Tuesday Chest/triceps

    Bench press (3 sets) http://exrx.net/WeightExercises/Pec...BenchPress.html
    Incline dumbell press (3 sets) http://exrx.net/WeightExercises/Pec...BenchPress.html
    Pushdowns (3 sets) http://exrx.net/WeightExercises/Triceps/CBPushdown.html
    Dumbell overhead extension (2 sets) http://exrx.net/WeightExercises/Tri...eArmTriExt.html

    Thursday Back/bicepS

    Wide grip pulldown (3 sets) http://exrx.net/WeightExercises/Lat...ntPulldown.html
    Seated row (3 sets) http://exrx.net/WeightExercises/Bac...kSeatedRow.html
    Hyperextensions (3 sets) http://exrx.net/WeightExercises/Ere...kExtension.html
    Barbell curl (3 sets) http://exrx.net/WeightExercises/Biceps/BBCurl.html
    Hammer curls (2 sets) http://exrx.net/WeightExercises/Bra...HammerCurl.html

    Friday Shoulders/calves

    Seated dumbell press (3 sets) http://exrx.net/WeightExercises/Del...ulderPress.html
    Side laterals (3 sets) http://exrx.net/WeightExercises/Del...teralRaise.html
    Shrugs (3 sets) http://exrx.net/WeightExercises/Tra...er/DBShrug.html
    Standing calf raise (3 sets) http://exrx.net/WeightExercises/Gas...gCalfRaise.html
    Seated calf raise (2 sets) http://exrx.net/WeightExercises/Sol...dCalfRaise.html

  27. #27
    solidj55 is offline Member
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    Still too much volume.

  28. #28
    cdog's Avatar
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    [QUOTE]Originally posted by solidj55
    Still too much volume. [/QUOTE

    YEP!

  29. #29
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    Okay so volume means the sets? I think that's what I read in the thread, don't quote me. But Here's the 3 day split and 4 day split with lower volume.

    3 Day split-

    Monday Legs

    Squats (2 sets) http://exrx.net/WeightExercis...ps/BBSquat.html
    Leg press (2 sets) http://exrx.net/WeightExercises/Qua...45LegPress.html
    Leg extension (2 sets) http://exrx.net/WeightExercises/Qua...gExtension.html
    Leg curl (2 sets) http://exrx.net/WeightExercises/Ham...ingLegCurl.html
    Stiff leg deadlift (2 sets) http://exrx.net/WeightExercises/Ham...egDeadlift.html
    Standing calf raise (2 sets) http://exrx.net/WeightExercises/Gas...gCalfRaise.html
    Seated calf raise (2 sets) http://exrx.net/WeightExercises/Sol...dCalfRaise.html

    Wednesday Back/biceps

    Deadlift (2 sets) http://exrx.net/WeightExercises/Ere...BBDeadlift.html
    Pullups (2 sets) http://exrx.net/WeightExercises/Lat...i/WtPullup.html
    Barbell row (2 sets) http://exrx.net/WeightExercises/Bac...entOverRow.html
    Dumbell row (2 sets) http://exrx.net/WeightExercises/Bac...entOverRow.html
    Shrugs (2 sets) http://exrx.net/WeightExercises/Tra...er/DBShrug.html
    Barbell curl (2 sets) http://exrx.net/WeightExercises/Biceps/BBCurl.html
    Dumbell incline curl (2 sets) http://exrx.net/WeightExercises/Bic...nclineCurl.html
    Hammer curl (2 sets) http://exrx.net/WeightExercises/Bra...HammerCurl.html

    Friday Chest/shoulders/triceps

    Bench press (2 sets) http://exrx.net/WeightExercises/Pec...BenchPress.html
    Incline dumbell press (2 sets) http://exrx.net/WeightExercises/Pec...BenchPress.html
    Dips (2 sets) http://exrx.net/WeightExercises/Pec...WtChestDip.html
    Military press (2 sets) http://exrx.net/WeightExercises/Del...itaryPress.html
    Side laterals (2sets) http://exrx.net/WeightExercises/Del...teralRaise.html I prefer seated
    Rear laterals (2 sets) http://exrx.net/WeightExercises/Del...teralRaise.html
    Lying tricep extension/skullcrusher (2 sets) http://exrx.net/WeightExercises/Tri...yingTriExt.html
    Close grip bench press (2 sets) http://exrx.net/WeightExercises/Tri...BenchPress.html

    What do you think? I changed it to 2 sets instead of 3 or, would it be better to do 1 set of each?.

    4 Day split-
    Absolute beginner (Again stick to 10-12 reps per set. Cardio on off days (if you want to include any) and abs once or twice a week.)

    Monday Legs (Quads/hamstrings)

    Legpress (2 sets) http://exrx.net/WeightExercises/Qua...45LegPress.html
    Leg extensions (2 sets) http://exrx.net/WeightExercises/Qua...gExtension.html
    Leg curls (2 sets) http://exrx.net/WeightExercises/Ham...ingLegCurl.html
    Stiff leg deadlift (2 sets) http://exrx.net/WeightExercises/Ham...egDeadlift.html Start light.

    Tuesday Chest/triceps

    Bench press (2 sets) http://exrx.net/WeightExercises/Pec...BenchPress.html
    Incline dumbell press (2 sets) http://exrx.net/WeightExercises/Pec...BenchPress.html
    Pushdowns (2 sets) http://exrx.net/WeightExercises/Triceps/CBPushdown.html
    Dumbell overhead extension (2 sets) http://exrx.net/WeightExercises/Tri...eArmTriExt.html

    Thursday Back/bicepS

    Wide grip pulldown (2 sets) http://exrx.net/WeightExercises/Lat...ntPulldown.html
    Seated row (2 sets) http://exrx.net/WeightExercises/Bac...kSeatedRow.html
    Hyperextensions (2 sets) http://exrx.net/WeightExercises/Ere...kExtension.html
    Barbell curl (2 sets) http://exrx.net/WeightExercises/Biceps/BBCurl.html
    Hammer curls (2 sets) http://exrx.net/WeightExercises/Bra...HammerCurl.html

    Friday Shoulders/calves

    Seated dumbell press (2 sets) http://exrx.net/WeightExercises/Del...ulderPress.html
    Side laterals (2 sets) http://exrx.net/WeightExercises/Del...teralRaise.html
    Shrugs (2 sets) http://exrx.net/WeightExercises/Tra...er/DBShrug.html
    Standing calf raise (2 sets) http://exrx.net/WeightExercises/Gas...gCalfRaise.html
    Seated calf raise (2 sets) http://exrx.net/WeightExercises/Sol...dCalfRaise.html

    Same for this one, I changed the sets to 2 sets instead of 3, or would 1 set of each be better?

    Feel free to move stuff around. Thanks.

    **Also, which one do you reccomend for me, 3 day split, or 4 day split?

  30. #30
    cdog's Avatar
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    Thats looking ok but you shoulden't workout every day .
    Iam going to show you what I do .Now this has worked and is working great for me .
    day 1 chest,tris ,shoulders
    bench press 2x12
    incline press 2x12
    dips 2x failure
    cable push down 1x12
    Military press 2x8
    upright rows 1x12
    lat raises 1x12
    rest 2 full days
    Day2 legs, and deads
    squats 1x20 failure at 10 rest pause the rest.
    Deads Lifts 1x15 hit failure at 10 rest pause the rest.
    rest 2 full days
    back and arms
    Lat pull overs 2x12 superset close grip pullups 1x12,1x failure
    bentover rows 2x12
    hammer curls 1x12
    db curls 1x12
    incline static hold hammer curl 1xfailure.

  31. #31
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    Yeah that's also a good one, but those two I have showed you, have more exercises with the equipment I have except for the lower body.

    So which split should I do, 3 split or 4 split?

    **My bad! I took a look again at the link where I found these exercises and the 3 split was the Intermediate, instead of the absolute beginner.

    Here's the 3 split absolute beginner
    Monday Legs/shoulders

    Leg press (2 sets) http://exrx.net/WeightExercises/Qua...45LegPress.html
    Leg extension (2 sets) http://exrx.net/WeightExercises/Qua...gExtension.html
    Leg curl (2 sets) http://exrx.net/WeightExercises/Ham...ingLegCurl.html
    Standing calf raise (2 sets) http://exrx.net/WeightExercises/Gas...gCalfRaise.html
    Seated dumbell press (2 sets) http://exrx.net/WeightExercises/Del...ulderPress.html
    Side laterals (2 sets) http://exrx.net/WeightExercises/Del...teralRaise.html I prefer seated

    Wednesday Back/biceps

    Wide grip pulldowns (2 sets) http://exrx.net/WeightExercises/Lat...ntPulldown.html
    Seated rows (2 sets) http://exrx.net/WeightExercises/Bac...kSeatedRow.html
    Hyperextensions (2 sets) http://exrx.net/WeightExercises/Ere...kExtension.html
    Shrugs (2 sets) http://exrx.net/WeightExercises/Tra...er/DBShrug.html
    Barbell curls (2 sets) http://exrx.net/WeightExercises/Biceps/BBCurl.html
    Hammer curls (2 sets) http://exrx.net/WeightExercises/Bra...HammerCurl.html

    Friday Chest/triceps/forearms

    Bench press (2 sets) http://exrx.net/WeightExercises/Pec...BenchPress.html
    Incline dumbell press (2 sets) http://exrx.net/WeightExercises/Pec...BenchPress.html
    Pushdowns (2 sets) http://exrx.net/WeightExercises/Triceps/CBPushdown.html
    Overhead dumbell extension (2 sets) http://exrx.net/WeightExercises/Tri...eArmTriExt.html
    Wrist curls (2 sets) http://exrx.net/WeightExercises/Wri...BWristCurl.html
    Reverse wrist curls (2 sets) http://exrx.net/WeightExercises/Wri...eWristCurl.html

    For the absolute beginner- they recommend 10-12reps and Intermediate they recommend 6-8reps.


    ****Do I use heavy weight or light weight????****

    Thanks again.
    Last edited by BowFlex-er; 04-05-2003 at 07:30 PM.

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