First Day of a New Improved doofy

**D00fy** · 03-11-2002, 04:02 AM

i start new diet and somewhat max routine today

Chest
5set warmups 12rep,10rep,6rep,3rep,1rep
Flat Bench 3set
Incline 3set
DB Flys 3sents
Dips 2sets

Straight Barbell curl
alternate bicep curl
cable bicep curl <--maybe

WISH ME LUCK

GOal 3months -gain some more lbm

<(NO AS INVOLVED,I AM STILL LEARNING)>

**jon** · 03-11-2002, 05:07 AM

good luck to you

**MindBomb** · 03-11-2002, 08:50 AM

Go get um bro... By now you know how much we are all pulling for ya.

**rangerdudeleads** · 03-11-2002, 09:25 AM

good luck bro, wish me luck when i start my cycle soon

**D00fy** · 03-11-2002, 10:51 AM

i aint jucing im bulking

**GenuinePL** · 03-11-2002, 10:58 AM

HMMM.

I want to see the after effects, if you do it right at your age you could gain a lot.

**D00fy** · 03-11-2002, 11:00 AM

i am not juicing!!!!!!!!!!!!!!!! i decided to gain some LBM before i hit the juice

**GenuinePL** · 03-11-2002, 11:04 AM

Did I say anything about you juicing??? nope

**jmiro** · 03-11-2002, 11:04 AM

damn thats a pretty harsh pec routine make sure to eat in the middle, not overdo it and allow for plenty of rest. Take the next day off.

**D00fy** · 03-11-2002, 11:05 AM

my bad GP sorry, JMIRO whats a good chest routine?

**hockeyman20** · 03-11-2002, 01:29 PM

Hey doofy, I hope you are planning to work the rest of your body also. I'm sure you have a good program but i always see those queers that only work chest,abs, and biceps because they those are the only cool muscles. Do alot of leg work(dead lifts, squats) and you will gain weight all over your body. If you are going to do 2 muscles/day I would put back with bi's and chest with tri's.

Hockeyman

**Dizzy** · 03-11-2002, 01:33 PM

I totally agree with hockeyman20.

**iluvttokyo** · 03-11-2002, 01:34 PM

I like doing back and tri's and chest and bi's better, i think most would agree

**D00fy** · 03-11-2002, 01:35 PM

(BACK)
Wide grip lat pulldowns --4sets
seated cable row --3sets
one arm bent over rows --2sets
BB bent over rows --3sets
Hammer Strength HIGH ROLL(I THINK ITS CALLED THAT) --2sets

(Shoulders)
DB Shoulder Press--4sets
Front Raise --2sets
Dumbbell side laterals --2sets
Upright Rows --3sets
DB Shrugs --2sets

(LEGS)
Squats
Lunges
45% Leg press

some other crap i fogot

**Pete235** · 03-11-2002, 01:43 PM

You're likely gonna get a lot of suggestions here D00FY....I suggest you finalize your routine before staring and stick with it for AT LEAST 3 months. Don't make any changes until you give it a chance to work. Basic, heavy, compound movenments....I see squats and BB rows but you should also throw in dead lifts (I do Romanian deads for my hamstrings).

Change the order of your back exercises: bent over rows, wide grip pulldowns, low cable row, Hammer strength high row and finally one arm dumbell's (alternate between high and low movements)

More leg exercises: squats, romaninan deads, lunges, hack squats, leg extentions, lying leg curls (or standing)...do at least 5 exercisies.

**D00fy** · 03-11-2002, 01:52 PM

what about cheat i need help with chest

also when u said change the order,u meant change the order of sets aswell

so wide grip lat pulldowns was 4sets i make it 3sets? and BB rows 4sets?