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  1. #1
    Naturally Anabolic's Avatar
    Naturally Anabolic is offline Associate Member
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    N/A's Workout routine...Critques invited

    4 Day Split

    Monday - Chest/shoulders (Abs)

    Tuesday - Arms

    Wensday - OFF

    Thursday - Back (Abs)

    Friday - Legs (Abs)

    (sets x reps)

    --Chest--
    Flat Bench Press: 3 x 10,8,6
    Incline Bench Press: 3 x 10
    Cable Flyes: 3 x 10

    --Shoulders--
    Dumbell Shrugs 3 x 10 (alternated with Barbell shrugs by week)
    Military Press 2 x 10
    Upright Rows 3 x 10

    --Arms--
    (Bicep)
    Preacher Curl 3x10
    Reverse Preacher 3x10
    (Tricep)
    Machine Pull down 3x10
    Skull crusher aka French Press 1x10

    --Back--
    T-Bar Rows: 3 x 10
    Lat Machine pulldowns: 3 x 10
    Seated Cable Rows: 3 x 10
    Wide Grip Chins Behind Neck: 3 x ? <whatever capable of till failure>

    --Legs--
    Seated Calf Raises: 2 x 10
    Standing Calf Raises: 2 x 10
    Leg Press: 3 x 10
    Squat : 3 x 5 (Wobble knee from old injury)
    Puking into the toliet: Untill Done

    --Abs--
    Russian Twists 2 x 15
    Leg Raise or Reverse Crunch 1x15
    done in that order my Abs are tanked and the one set is all i can do without puking...

    So... Anyone have any thoughts, opinions, critques, comments, concerns, questions?

  2. #2
    Mallet's Avatar
    Mallet is offline Anabolic Member
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    I think we need to add some side laterals and bent over laterals on shoulder day.
    and some standing bar for bi's on arm day. other than that all looks well!

  3. #3
    llbeastcd's Avatar
    llbeastcd is offline Associate Member
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    Looks good. If you are hitting abs as hard as you say you are then you need a recovery day between Thurs and Fri or better yet, get rid of one session of em on Thursday or Friday. Also, any deadlifts?

  4. #4
    Naturally Anabolic's Avatar
    Naturally Anabolic is offline Associate Member
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    Deadlifts

    no, currently i haven't incorporated any deads into my training routine, but i plan on incorporating them as soon as i get the proper form down Thanks for the suggestions so far

  5. #5
    K Dog's Avatar
    K Dog is offline Associate Member
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    I agree with Mallet. Most definetly include BB curls.(Awesome mass builder) and I wouldn't do shoulders without laterals. The only other thing is try moving arms about 2 days apart from chest. Gives the triceps time to recover. It works best for me.





    kdog@ziplip.com

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