my new 5 days routine

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10-29-2003, 03:11 AM
MilitiaGuy

my new 5 days routine

hey guys what do u think about my workout routine
it is a 3 day on 1 off 2 day on 1 off split

monday:chest

incline barbell press 4 sets
incline dumbbell press 3 sets
incline flys:4sets
vertical press:3 sets

tu:legs

squat:4 sets
leg press:4 sets
leg raises:4 sets
leg curls:4sets

wed:arms and forarms

close grip bensh press:4 sets
parallel dips:3sets
scull crusher:3sets
rope pushdown:2 sets
straight barbell curl:4 sets
hammer curl:3 sets
pearsher curl:2 sets
wrist curls:4 sets
reverse wrist curl:4sets

th:off

fri:back

pullups:3 sets
deadlift:4sets
bent-over row:4sets
t-bar rows:3 sets
seated cable rows:3 sets
lat pulldown:3 sets

sat:shoulders/traps

military press infront the neck:4 sets
dumbbell press behind the neck:2 sets
lateral raies:3 sets
upright rows:3 sets
shrugs:4 sets

sun:off
10-29-2003, 07:36 AM
KeyMastur

you're going to have very small calves :D - you don't even work them out
10-29-2003, 11:10 AM
MilitiaGuy

Quote:

Originally Posted by KeyMastur

you're going to have very small calves :D - you don't even work them out

its been 2 months i healed from a stress fracture above my left foot ankel i dont want to have this fracture again coz when i do calf raises i feel the pain so i will wait 3 more months
10-29-2003, 11:15 AM
KeyMastur

Quote:

Originally Posted by FitnessGuy

its been 2 months i healed from a stress fracture above my left foot ankel i dont want to have this fracture again coz when i do calf raises i feel the pain so i will wait 3 more months

ah, that would explain it.
10-29-2003, 11:34 AM
bornbad71

Personally I like to hit 8-10 sets for hams, instead of 4...other than that it looks pretty good to me...I understand what your saying about the calves....ow what is behind the neck db press? Haven't heard that one.
10-29-2003, 11:52 AM
mass junkie

Quote:

Originally Posted by bornbad71

Personally I like to hit 8-10 sets for hams, instead of 4...other than that it looks pretty good to me...I understand what your saying about the calves....ow what is behind the neck db press? Haven't heard that one.

I think he means dumbell presses.......
10-30-2003, 02:37 PM
bornbad71

Quote:

Originally Posted by mass junkie

I think he means dumbell presses.......

Yeah u probably right.....did them yesterday bro.....been awhile since I've done db press....maybe next week throw in some arnold presses.
10-31-2003, 04:55 PM
MilitiaGuy

Quote:

Originally Posted by bornbad71

Personally I like to hit 8-10 sets for hams, instead of 4...other than that it looks pretty good to me...I understand what your saying about the calves....ow what is behind the neck db press? Haven't heard that one.

yea i mean dumbell press :cool: