New Workout Routine

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10-28-2003, 05:43 PM
BowFlex-er

New Workout Routine

Any good?

My Goal is to look good and show some muscle instead of bone! :bath: :lift:

Monday - Chest/Bicep/Abs

Barbell Bench Press 8 reps 4 sets
Incline Bench Press 8 Reps 4 Sets
Close Grip Bench Press 8 Reps 4 Sets
Wide Grip Bench Press 8 Reps 4 Sets
Dumbbell Bench Press 8 Reps 4 Sets
E-Z Curl Bar 8 Reps 4 Sets
Alternate Hammer Curl 8 Reps 4 Sets
Dumbbell Alternate Curl 8 Reps 4 Sets
Concentration Curls 8 Reps 4 Sets
Alternate Incline Curl 8 Reps 4 Sets
Straight Leg Lifts 15 Reps
Bent Knee Lifts 15 Reps
Dumbbell side Bend 15 Reps
Crunches 15 Reps
Reverse Crunch 15 Reps

Wednesday - Shoulder/Tricep

Rear Military Press 8 Reps 4 Sets
Front Military Press 8 Reps 4 Sets
Front Dumbbell Raise 8 Reps 4 Sets
Upright Barbell Row 8 Reps 4 Sets
Bent-Over Laterals 8 Reps 4 Sets
Skull Crushers 8 Reps 4 Sets
Close Grip Bench Press 8 Reps 4 Sets
Reverse Triceps Bench Press 8 Reps 4 Sets
Close Grip Push-Ups 8 Reps 4 Sets
Bench Dips 8 Reps 4 Sets

Friday - Back/Foream/Abs

Barbell Shrugs 8 Reps 4 Sets
Rear Barbell Shrugs 8 Reps 4 Sets
Bent Over Barbell Row 8 Reps 4 Sets
One Arm Dumbbell Row 8 Reps 4 Sets
Palms-Up Barbell Wrist Curl 8 Reps 4 Sets
Reverse Barbell Curl 8 Reps 4 Sets
Standing Palms-Up Barbell Behind The Back Wrist Curl 8 Reps 4 Sets
Straight Leg Lifts 15 Reps
Bent Knee Lifts 15 Reps
Dumbbell Side Bend 15 Reps
Crunches 15 Reps
Reverse Crunch 15 Reps
10-28-2003, 08:14 PM
bornbad71

Well you want be showing any muscle on yours legs...best I can tell their not included in that program. :unsure:
10-28-2003, 08:53 PM
BowFlex-er

Quote:

Originally Posted by bornbad71

Well you want be showing any muscle on yours legs...best I can tell their not included in that program. :unsure:

I do legs on the weekend, squats... :lift:
10-28-2003, 09:11 PM
bornbad71

Quote:

Originally Posted by BowFlex-er

I do legs on the weekend, squats... :lift:

OK cool.......just didn't see that posted so I figured I would point it out....Any reason for the 1 day on 1 day off split?
10-28-2003, 09:55 PM
bigol'legs

im thinking your doing 2 many sets... I wouldnt go over 12-16 sets.. your going 20 on each muscle group..

Also depends on your training experience.. but im guessing its not to long.
10-29-2003, 11:29 AM
bornbad71

Quote:

Originally Posted by bigol'legs

im thinking your doing 2 many sets... I wouldnt go over 12-16 sets.. your going 20 on each muscle group..

Also depends on your training experience.. but im guessing its not to long.

Def to many sets for bis/tris........big is right...........20 sets can lead to major overtraining......hell I only did 16 working sets for back yesterday.....But in my opinion 20 is still to much for smaller muscle groups.