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Thread: Juice Workout

  1. #1
    Xavier_4446's Avatar
    Xavier_4446 is offline Senior Member
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    Juice Workout

    Monday: Chest/Biceps

    Chest
    • Dumbbell Presses: 4 Sets x 8 Reps
    • Flat Bench Presses: 4 Sets x 8 Reps
    • Flat Dumbbell Flyes: 3 Sets x 8 Reps
    • Cable Crossovers: 2 Sets x 12 Reps

    Biceps
    • Barbell Curls: 3 Sets x 8 Reps
    • Close EZ Bar Curls: 3 Sets x 8 Reps


    Tuesday: Legs

    • Leg Curls: 4 Sets x 10 Reps
    • Leg Extensions: 4 Sets x 10 Reps
    • Leg Presses: 4 Sets x 12 Reps
    • Squats: 4 Sets x 12 Reps
    • Stiff Legged Deadlifts: 4 Sets x 12 Reps


    Wednesday: OFF



    Thursday: Back/Calves

    Back
    • Barbell Shrugs: 3 Sets x 10 Reps
    • High Pulls: 3 Sets x 10 Reps
    • Rear Shrugs: 3 Sets x 10 Reps
    • Reverse Barbell Rows: 3 Sets x 10 Reps
    • T-Bar Rows: 3 Sets x 10 Reps
    • Dumbbell Rows: 3 Sets x 10 Reps

    Calves
    • Standing Calf Raises: 4 Sets x 12 Reps
    • Seated Calf Raises: 4 Sets x 12 Reps


    Friday: OFF



    Saturday: Shoulders/Triceps

    Shoulders
    • Machine Laterals: 3 Sets x 10 Reps
    • Dumbbell Laterals: 3 Sets x 10 Reps
    • Side Dumbbell Laterals: 3 Sets x 10 Reps

    Triceps
    • Dumbbell Presses: 3 Sets x 10 Reps
    • Tricep Pressdowns: 3 Sets x 10 Reps
    • Barbell Presses: 3 Sets x 10 Reps



    Sunday: OFF

  2. #2
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    Are you asking anything here?

  3. #3
    trimunex's Avatar
    trimunex is offline Senior Member
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    I'm assuming that you're asking how the training plan looks?? Just a couple of things; You have Barbell Presses under Tri's .. are these Close-Grip Benches or are they supposed to be under Shoulders as in Shoulder Presses? Because you definitely need to add some Presses for your Shoulder training.

    Are your Dumbbell Chest Presses on the flat bench? If so, I'd change them to either Incline or Decline Presses since you already are doing Flat Bench Barbell Presses.

    9

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