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09-27-2009, 04:56 PM #1Associate Member
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Please give suggestions on routine.
Ok Here is my basic workout split. My main goal is strength and mass gain.
Day 1 - Legs
Day 2 - Chest and Triceps
Day 3 - Rest
Day 4 - Back and shoulder
Day 5 - Bicep and Calves
Day 6&7 rest
Cardio - 2 days in a row and skip a day (20 mins on day, 30 mins the next)
Abs - Every other day
Legs:
4 sets of ATG squats
4 sets of leg extensions
4 sets of leg curls
Chest and Tris:
4 sets of Bench press
4 sets of Delcine bench, or a dumbell exercise (i.e flys or DB presses)
4 sets of tricep kick backs
4 sets of skull crushers
Back and shoulder:
4 sets of deadlifts
4 sets of bent rows
4 sets of shrugs
4 sets of barbell shoulder press
Biceps and Calves:
4 sets of straight barbell curls
4 sets of preacher curls
4 sets of high rep standing calf raises
4 sets of low rep high weight calf raises
Reps vary depending on if it is a medium or heavy night. And some of the exercises are switched out or order is changed.
I had been only having one day of rest on day 6, then starting all over on day 7, but it seems to be making me a bit too tired (as I work 60-70 hours a week), and that is why I have 2 rest days in a row now.
Comments welcome.
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