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  1. #1
    yeahbuddy289's Avatar
    yeahbuddy289 is offline Knowledgeable Member
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    Going on cycle- check my routine!

    Monday- Back/biceps/calfs
    -Wide reverse grip pull ups with weight belt- 4 sets
    -seated rows- 4 sets
    -dumbell rows- 4 sets
    -preacher curls with dumbell- 5 sets
    -calf raises with smith machine standing on a 2x4- 4 sets
    -seated calf raises- 4 sets

    Tuesday- Chest/shoulders
    -DB bench press- 4 sets
    -Incline DB bench press- 4 sets
    -Cable flys- 4 sets
    -upright rows- 4 sets
    -front delt raise- 4 sets

    Wednesday- off

    Thursday- Legs
    -squats- 8 sets
    -leg extensions- 4 sets

    Friday- triceps/ calfs
    -push downs- 4 sets
    -seated overhead tricep extensions- 4 sets
    -Calf routine is same as monday

    Sat./Sun. off

    -Goal is to put on some size. Legs are already pretty decent so im not too concerned but do not want to neglect them. I will be lifting heavy and staying in the 6-8 rep range for all lifts. I dont know if I should be doing more for biceps or not? I dont want to overtrain them and I have heard they wil grow just from doing back heavy. I really need to put some size on my calfs so any help there would be great.

  2. #2
    yeahbuddy289's Avatar
    yeahbuddy289 is offline Knowledgeable Member
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    Must be ok if no one has any suggestions lol

  3. #3
    MickeyKnox is offline Banned
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    i would split up your chest and shoulders. and throw in a mass shoulder exercise like military or alternating db raises. same with biceps - straight bar curls.

  4. #4
    Sergino is offline New Member
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    Sep 2012
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    you can't miss heavy ex like curl, military press, french press etc
    push down at the end of tri routine to pump

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