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Thread: Back-Chest routine...take a look please.

  1. #1
    energizer bunny's Avatar
    energizer bunny is offline Attitude is a little thing that makes a big difference
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    Back-Chest routine...take a look please.

    Ok im getting my next routine ready..after reading alot of threads this is what i think is a good routine.....please critique..ill be doing this for 8 weeks..on the 5th week light weight high rep...6th week heavy weight low rep..all other weeks as below.

    Monday- Chest/Abs

    Warm up set-push ups..3 sets to max
    Working set-incline bench..3 sets 10,8,6
    Working set-flat bench..3 sets 10,8,6
    Working set-incline flys..3 sets 10,8,6
    abs
    Warm up set-hanging abb raises..3 sets to max
    Working set-weighted crunches..3 sets 10,8,6

    Tuesday- Back/calfs

    Warm up set-wide grip pull ups..3 sets to max
    Working set-deadlifts..3 sets 10,8,6
    Working set-lat pull downs..3 sets 10,8,6
    Working set-seat cable rows..3 sets 10,8,6
    Working set-B bell rows..3 sets 10,8,6
    calfs
    Warm up set-standing calf raises..3 sets to max
    Working set-weighted standing calf raises..3 sets 10,8,6

    NOTE.. I will be Alternating from Bbell to Dbell weekly were applicable...alternating grip were applicable i.e. pull downs, seat rows...alternating position of feet on calf exercise....also i will not be stoping on said reps if i can go further..

    Cheers...

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    When you do incline do you start at the weight you can do for 10 reps. Like what I mean is I do 225 for 15+ reps but I don't start at that weight, 135 then 225 then 315. I need to slowly warm up to heavier weight. However if you are going 70% on the first two sets then 100% to absolute failure then I could see this working. I like this kinda of approach. Have one failure and beyond set and you could be more pumped then just doing straight work sets.

    My personal opinion is to switch abs and calves on the respective days. Chest/calves and Back/abs

    Why?

    Well you utilize your lower back during abs so knock it out all in one day. This is what I do on this type of routine.

    Add in some leg press calve raises if you're just warming up with that exercise. Go heavy.

    Other than that, rock out

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    energizer bunny's Avatar
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    Reed....

    Yeah thats how i was thinking of going about it.....lighter to heavier weight...

    Im actually training back and abs together in the routine im using now.....should i keep the same or change up like ive stated??

    What do you think of adding aweek of low rep heavy weight and high rep light weight?? will this be benificial or make no difference??

    Thanks...
    Last edited by energizer bunny; 08-02-2009 at 10:11 AM.

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    Quote Originally Posted by energizer bunny View Post
    Reed....

    Yeah thats how i was thinking of going about it.....lighter to heavier weight...

    Im actually training back and abs together in the routine im using now.....should i keep the same or change up like ive stated??

    What do you think of adding aweek of low rep heavy weight and high rep light weight?? will this be benificial or make no difference??

    Thanks...
    genearlly stick to a certain rep range so you can maximize your progress from it by allowing your body to fully adapt to a rep range.. then switch it up hence allowing for more growth...

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    ^^yes sorry been busy this final week of prep so if others can chime in and finish up if i don't come through that would be nice.

    just stick to back and abs

  6. #6
    energizer bunny's Avatar
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    Reed...Eatrainrest...

    ...stick to said reps...and stick with back and abs..cheers

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