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  1. #1
    Windex is online now Staff ~ HRT Optimization Specialist
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    Polishing my lifting routine:

    Thanks again to everyone who helped me with adding and tweaking various exercises for different muscle groups. Putting it all together I have my routine below. Anyone have any recommendations to the days or number of sets for each exercise ? (I'm still trying to practice good form and technique for the exercises I am doing so I want to avoid introducing new ones). Anyways, here it is:

    (Keep in mind rep range is between 6-8, ~45 seconds of brake time between sets ~2 mins in between exercises, and 2 warmup sets, one of which is an empty bar / lowest Dumbbell weight)

    Monday: Chest & Calves

    5 Sets Dumbbell Bench Press (Flat)
    4 Sets Incline Bench Press
    4 Sets Dumbbell Fly's
    3 Sets Pec Dec
    4 Sets Donkey Calf Raises
    4 Sets Lying Calf Raises


    Tuesday – Back + Abs + Obliques

    5 Sets Deadlifts (*Only 5 reps here per set*)
    4 Sets Pull-Ups
    4 Sets Seated Row
    4 Sets Widegrip Lat Pull Down
    3 Sets T-bar rows
    3 Sets oblique crunches
    3 Sets Incline Crunches (Angle is different from Friday)
    3 Sets Hanging Leg Raises

    Wednesday – Biceps + Triceps

    5 sets barbell curls
    5 sets hammer curls
    4 sets seated dumbbell extensions
    4 sets close grip bench press
    4 Sets Skullcrusher (**Superset with CG Bench)

    THURSDAY – Quads + Hams + Calfs

    5 Sets Squats
    5 Sets Leg Press
    5 Sets Leg Extension
    5 Sets Lying Hamstring Curls
    4 Sets Standing Calf Raises (12 Reps)


    Friday – Shoulders + Abs + Obliques

    4 Sets dumbbell shoulder press
    3 Sets Lateral Delt Raises
    3 Sets Rear Delt Raises
    3 sets Knee Ups
    3 Sets Incline Crunches (Different angle from Tuesday)
    2 sets oblique crunches

    Saturday : Rest

    Sunday : Rest


    Thoughts ? I want to make sure the days which I work each muscle group is accurate. I have Chest & Shoulders spread out which is key I was told but is everything in between alright?
    Last edited by Windex; 05-12-2011 at 03:56 PM.

  2. #2
    |2ogue is offline Junior Member
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    I noticed you haven't included any incline presses for chest?
    I'm not sure how far along you are with training and how experienced you are, as I aint been around these parts for long, and you have a higher post count than me
    Could you swap 1 of the back exercises for bent barbel or dumbel rows depending on your pref. As for the rest, I dont know you other than seeing a few of your posts. If your a relative begginer then I'd say maybe cut down the number of sets, unless you've included the warm up sets in the sets count.
    On the other hand, if thats you in the pic then I take it all back, and I'm gonna copy exactly what your doing lol

  3. #3
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
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    Im not going to o through your routine ATM but I will say if you want a complete change, that I will garentee will work and help you to progress you could try the ''Power Hyper Routine'' in my siggy .....

    It really is good!
    Don't be a 'Bro'..... Believe nothing....Question everything

    Baseline - Working to phase out this generation of Bro-Scientists

    Stop over thinking nutrition - If you want something to think about download Myfitnesspal and learn how to count macros




  4. #4
    Windex is online now Staff ~ HRT Optimization Specialist
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    forgot to add incline bench to chest day.

  5. #5
    Windex is online now Staff ~ HRT Optimization Specialist
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    Quote Originally Posted by baseline_9 View Post
    Im not going to o through your routine ATM but I will say if you want a complete change, that I will garentee will work and help you to progress you could try the ''Power Hyper Routine'' in my siggy .....

    It really is good!
    I saw it, I'd love to give it a go in a few months after I try this routine out a little more but I appreciate the suggestion as I will definitely re-read your thread. I can even give you results too when I begin.

    Any problems with what I currently have though ?

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