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  1. #1
    LILJOE is offline New Member
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    Aug 2002
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    Ohio
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    need help on my routine

    I need help with getting a better routine i dont know what all the things i do are called its pretty sad i know ive been lifting for some time now too..




    monday- legs- squat,leg press, legs curls, deadlift without bending your legs
    Tuesday- chest- bench, incline bench, decline bench, machine crossovers,abs
    Weds- bis and tris- 21's, machine curls, barbell curls, straight bar curls, barbells close grips, dips, machine pull downs. abs at the end
    Thursday- Back/shoulders-. shrugs, pullups, shrugs with machine, barbells over my head, machine that you lift towards your back, machine pull to the chest, then 45 35 25 10x lifting to your chin.
    Friday- abs
    Saturday - bis and tris again

    I normally play basketball too five or six times a week.. Sometimes i take a day off on thursday and put everything back a day. Can someone please help me get a better routine. I think my shoulders are lackn bad becasue they are always in pain. Im 5'7 154 pounds bench about 250 and maybe 10% body fat

  2. #2
    KeyMastur is offline VET
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    you're all about workin out your arms huh ?? do you superset or just do your 3 exercises of bi's and then 3 exercises of tri's ?

  3. #3
    LILJOE is offline New Member
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    Quote Originally Posted by KeyMastur
    you're all about workin out your arms huh ?? do you superset or just do your 3 exercises of bi's and then 3 exercises of tri's ?
    i normally do four exercises of bis then do my tris aftewards

  4. #4
    KeyMastur is offline VET
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    Quote Originally Posted by LILJOE
    i normally do four exercises of bis then do my tris aftewards
    you want bigger arms try supersetting

  5. #5
    LILJOE is offline New Member
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    okay what about the rest of my workout cause my shoudlers are lackn bad i have a big chest.. and my shoudlers are always in pain. i dont think im doing a good workout

  6. #6
    KeyMastur is offline VET
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    you could split up back / shoulders and make each a day of their own.

  7. #7
    LILJOE is offline New Member
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    Aug 2002
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    Ohio
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    okay do i need to take out anything or add anythign that works better i heard i got to add miltary press in

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