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  1. #1
    MilitiaGuy's Avatar
    MilitiaGuy is offline Banned
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    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

    thff

    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

    sunff

  2. #2
    KeyMastur is offline VET
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    you're going to have very small calves - you don't even work them out

  3. #3
    MilitiaGuy's Avatar
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    Quote Originally Posted by KeyMastur
    you're going to have very small calves - 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

  4. #4
    KeyMastur is offline VET
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    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.

  5. #5
    bornbad71's Avatar
    bornbad71 is offline Anabolic Member
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    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.

  6. #6
    mass junkie's Avatar
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    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.......

  7. #7
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    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.

  8. #8
    MilitiaGuy's Avatar
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    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

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