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07-23-2004, 04:04 PM #1
proposed new rotuine!
hey guys
its time for a new routine for me, i was thinking maybe the following:
Day 1, Chest Abs
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Incline bench press 2 sets 6-8 reps (after warmup 1-2 sets 12-15 reps)
Flat bench using bb/db 2 sets 6-8 reps (1-2 sets warmup)
Incline flies 2 sets 8-10 reps
Abs:
4 sets 15-20 reps hanging leg raises
4 sets 15 crunches
Day 2, Back/Traps
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Back:
Lat pulldown, 2 sets 4-6 reps
Deadlifts, 3 sets 6-8 reps
BB/db rowing 2 sets 4-6 reps
Traps:
Either db/bb shrugs: 3 sets 8-10 reps
Day 3 - Rest
Day 4: Legs (calves, hammies, quads)
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Calves:
4 sets 15-20 reps standing calf raise
4 sets seated calf raise
Hammies:
2 sets leg curl, lying/seated 8-10 reps (havent got access to one atm)
3 sets straight legged dead 8-10 reps
Quads:
squats 3 sets 6-8 reps (sometimes front, sometimes back)
leg extensions, 2 sets 8-10 (light weight, due to the recent concern of leg extension possibly being dangerous)
Day 5: Shoulders/Tricep/Bicep
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Tricep
3 sets close grip bench press 6-8 reps (after warmup)
2 sets tricep kickback 6-8 reps
Bicep
3 sets standing straight bar curls 6-8 reps (1 warmup set)
2 sets 8-10 reps hammer curls
Shoulders
3 sets shoulder press 9either using db/smith machine) 6-8 reps
2 sets bent over side lateral raises (6-8 reps)
Day 6 - Rest
Day 7 - Repeat, day 1
That's what i proposed to do, id appreciate all the flaming/criticising possible, so i can make it better, what exercises would u guys get rid of, and what about my sets-reps, im not 'new' but still find it hard making a decent routine
oh, and the other question was, ive read numerous articles saying calves can be done a lot with high sets:reps, should i change it and do them every time or what? and the same for abs (i realise how visible they're largely depends upon bf)
cheers guys
sorry for the long writeup
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