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  1. #1
    prostreet1500's Avatar
    prostreet1500 is offline New Member
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    is my trainning compleatly wrong?

    alright i have noticed that i am in the gym for about a hour and 45 min on this workout, sometime i go for about 2 hours. i only go to the gym 3 days a week, monday wensday friday.

    Monday is back and bi day

    Back
    1. 50 wide grip pull ups
    2. one armed dumbell rows reps for these go as followed, 4 sets 10,6,4,20
    3. Tbar rows,4 sets 10, 6, 4, 20
    4. Barbell pullover super setted with a dumbell pull over 4 sets, 10,6,4,20
    5. close grip pulldown, 4 sets 10, 6, 4, 20
    Bis
    1. seated concentration curls,4 sets 10, 6, 4, 20
    2. reverse griped preacher curls 4 sets 10, 6, 4, 20
    3. standing one armed cable curls 4 sets 10, 6, 4, 20
    then ill throw in 4 sets of a seated chest press 10, 6, 4, 20 and super set it with one armed Tricept extentions, 10, 6 ,4, 20

    wensday
    Shoulders and legs
    shoulders
    1. dumbell millitary press 4 sets, 10, 6, 4, 20
    2. laying side laterals 4 sets 10, 6, 4, 20
    3. one armed side lateral 10,6,4,20
    4. upright row 10, 6, 4, 20
    5. arnold press, 3 sets 10,6,20
    6. dumbell shrug 4 sets 10,8,6,20
    7. baarbell shrug 4 sets 10,8,6,20
    legs
    Seated leg press 4 sets, 10, 6, 4, 20
    seated leg extentions, 4 sets 10,6,4,20
    leg curls 4 sets 10,6,4,20
    I throw in 4 sets of lat pulldowns 10,6,4,20 super setted with barbell curls 10,6,4,20

    friday
    Chest and tri's

    Incline dumbell 4 sets 10,8,8,20 the gym i have only has 100 lb dumbells
    flat dumbell 4 sets 10,8,6,20
    incline bench 4 sets 10,6,4,20
    flat dumbell butterflys 10,6,8,20
    Tris
    1. tricep cable pressdowns while laying on a incline bench 4 sets, 10,6,4,20
    2. one armed cable pressdown super setted with oner armed cable pressdowns reversed 4 sets, 10,6,4,20
    3. close grip bench 4 sets 10,6,4,20
    4. Laying tricep extentions 10,6,4,20
    Then i do 4 sets of millitary presses behind my head super setted with one armed cable shrugs. 10,6,8,20
    I work my neck 3 times a week at night before i go to bed 4 sets of 2 diffrent exercises. is my workout compleatly wrong or is it fine? i think i may be over training please help guys

  2. #2
    kc's Avatar
    kc
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    wow, imo anything over an hour is too long

    i'm a gym rat, but no way could i be effective and train hard with that workout

    what's with the 20 reps? are you lifting light weights for a reason?

  3. #3
    BIG TEXAN's Avatar
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    That's a whopper of a workout. You should only need 3 to 4 exercises per body part. Anything more and you're really just wasting yourself. What ae your goals with this kind of workout?

  4. #4
    prostreet1500's Avatar
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    the 20 reps is sopost to help me get definition. im trying to keep on bulking and get sumwhat shredded. but the main part of this workout is size. what do you guys think i should do? keep in mind i can only go tothe gym 3 days a week. i dont ahve alot of time

  5. #5
    withoutd0ubt's Avatar
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    monday: chest/tri/shoulder

    bench: 10 8 6
    incline 10 8 6
    cable crosses 10 10 10 ( will help keep striations)

    db shoulder press 10 8 6
    lateral side raises 10 10 10
    (remember incline bench is working yoru shoulders too)

    skull crushers 10 8 6
    v bar pushdowns 10 8 6
    close grip 10 8 6


    wednesday: legs abs

    squats (heavy) 10 8 6
    leg extensions 10 8 6
    leg curls 10 8 6
    calf raises till you feel you've had enough
    your normal ab routine

    friday back and bis
    warm up, wide grip pull ups
    dead lifts (heavy) 10 8 6
    bent over barbell rows 10 10 8
    lat pull downs 10 8 6 ( concentrate on form!!)
    strait bar curls 10 8 6 ( don't cheat)
    preacher curls 10 8 6
    aternating DB curls 10 8 6

    keep moving in the gym and don't stay for any longer than 45 minutes, remember to keep your intensity level very high and not to be lethargic, keep your pump!

  6. #6
    GRIPS's Avatar
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    goto boarders and buy Arnolds encylopidia of Modern B.B. and follow his workout. I started using this workout a month ago and i have seen great gain.

  7. #7
    kc's Avatar
    kc
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    i like that book...it's some good information for beginners or even just for brainstorming when making a new routine

  8. #8
    Jackman's Avatar
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    You said your going mostly for bulk then whats with 20 reps? Go with 6-10 if you wana bulk up

  9. #9
    prostreet1500's Avatar
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    the 20 reps is sopost to help me get definition. im trying to keep on bulking and get sumwhat shredded. but the main part of this workout is size. what do you guys think i should do? keep in mind i can only go tothe gym 3 days a week. i dont ahve alot of time

  10. #10
    dangit's Avatar
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    I've never gotten any definition from doing 20 reps. The only time I've ever gotten definition is from flexing the crap out of the body part in between sets and after a workout. Getting your body fat level down below 10% really helps out too

    I have a guy that works out with me every once in a while and he goes crazy trying to get his arms defined and does 20+ reps and even does drop sets while I'm doing my set. Puts on a good sweat, but never gets anywhere. I just do 8-10 reps or less sometimes and my arms are still growing.

    got my best gains this year by going super heavy and strict and bringing my reps down. My legs actually got more definition from this.

  11. #11
    HiFi's Avatar
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    cut out some of the crap, try to do only 3 or 4 exercises per body part with heavier weight, otherwise u can keep doing what u are doing but thats like 5 or 6 exercises per body part and obviously ur using much less weight for each exercise to compensate for all the more reps.. stick to low reps, heavy weight.. if u want definition then its time to work on your diet, not lifting 20 reps

  12. #12
    Brian1200 is offline Junior Member
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    That is an awfull lot of volume in your workout, read up on H.I.T training by Dorian Yates, or some of Mike Metzer's books, I think your going to be burned out on training in a year or two if you continue to do the same workout your doing now, I used to do workouts like the one you posted when I was younger, the only thing that happened to me was that I was overtrained, tired, burned out, pretty soon I dreaded going to the gym. I would advise cutting your sets down, no more than ten total sets for back, chest, or legs, and for your smaller muscle groups, I would not do more than 6 to 7 total sets. Cut down the total sets and time of your workouts and up the total intensity level. Don't fall into the trap of thinking that more is better, good luck.

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