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  1. #1
    bseries2jz's Avatar
    bseries2jz is offline New Member
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    Oct 2007
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    Saskatchewan, Canada
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    Please help me create a workout!

    Okay guys so i'm fairly new to working out and while i'm new I want to create a proper split and each daily exercises. I am thinking of a 4 on 3 off week. I haven't created the workouts for the body parts yet as I will take any input given on them. Please feel free to change and help add in exercises to my workout.
    Day 1: Shoulders/Bi's
    Day 2: off
    Day 3: Back/Traps
    Day 4: off
    Day 5: Chest/Tri's
    Day 6: off
    Day 7: Legs/Abs

    Going for around rep range of 10 for each exercise and not sure on how many sets yet. Like I stated above please give me any idea's for exercises and/or change my split as needed, I really just want to have the best workout plan possible to meet and exceed my goals. Thanks everyone.

  2. #2
    BuiltForThis is offline Associate Member
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    Dec 2007
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    I would definitely include compound movements for each body part. Bench Press for chest, Military Press for shoulders, etc.

  3. #3
    bseries2jz's Avatar
    bseries2jz is offline New Member
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    Saskatchewan, Canada
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    Thanks man I'll try to, I think once I get it all worked out it should include all compound movements. Tonight I had to go to the gym so I did a shoulder/tri workout, please tell me how this was for a second workout and if I have the workout sorta in the right direction.
    Started with military db press: weight x reps
    Warm up, 25 x 12
    then, 40 x 10 x 2 sets + 35 x 10
    Tricep cable pulldown /w v-bar: 120 x 10 x 3
    " " rope: 60 x 10 x 2
    Machine military press: 120 x 10, 132 x 10, 140 x 10, 120 x 12
    Dips: Bodyweight x 12, bw x 10, bw x 6
    Skull crushers: 30 x 10, 40 x 10, 50 x 10, 40 x 10
    Rear delt cable machine flies: 84 x 10, 96 x 10 x 2 sets
    Light stretching, done.

    If thats nothing in the right direction please let me know, I know dips aren't really for tri's but I love them as an overall exercise so decided to incorporate them in. Also, any other exercises I could do for tri's? Thanks everyone!

  4. #4
    soccer#3's Avatar
    soccer#3 is offline Anabolic Member
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    Dec 2005
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    The 50 States
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    i personally dont like training two muscle groups at one time. if im doin chest and tric then i'll finish one before i start the other. i would complete my chest work out then move on to tric.

    im gonna give u my routine and u can compare it to urs and make changes as u like

    mon - chest + tric
    tue - legs + abs
    wed - off
    thu - back + traps
    fri - shoulders + bic
    sat - off
    sun - off

    i dont know about u but i dont like working out during the weekend, i like to have the weekend off.

    i do skull crusher, arm extention, and dumbell kick backs for triceps, works real good. i also start wit an long cardio warm up, such as runnin or playin soccer.

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