10 Week Routine Any Good?

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    JohnnyRambo's Avatar
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    10 Week Routine Any Good?


    Hey guys just wanted some opinions on what you think about this routine. Starting Hdrol Cycle (at 50/75/75/75/75) next week, really needed to change up my routine, I've just been basically running a 5x5 for past 6 months. Below is the full routine, it's written as guide/foundation with no specific exercises. I'll just be stickin' to the basics, bars & dumbbells. Anyone been on a similar routine like this before and seen any good results?



    10 Week Foundation

    Push/Pull Split
    (Follow for 4-6 weeks.) All Exercises should be between 3-4 Sets, at 6 Rep Minimum and 12 Rep Maximum. No more than 2 Minutes Rest between all Sets. Goal: Achieve 8-10 Reps per each Set.

    • Chest & Calves (3 Chest Exercises, 2 Calves Exercises) Finish with 3 Sets of Pushups till Failure.
    • Back & Bi’s (3 Back Exercises, 2 Biceps Exercises) Finish with 3 Sets of Wide Armed Pull-ups till Failure.
    Rest---------------------------------------
    • Shoulders, Tri’s & Traps (2 Shoulders Exercises, 2 Triceps Exercises, 2 Traps Exercises) Finish with 3 Sets of Dips till Failure.
    • Legs (2 Quads Exercises, 2 Hams Exercises & 2 Glutes Exercises)
    Rest---------------------------------------

    -Routine Change-

    Concentration Split (3-4 Weeks)
    (Follow for 3-4 weeks.) All Exercises should be between 3-4 Sets, at 6 Rep Minimum and 12 Rep Maximum. No more than 2 Minutes Rest between all Sets. Goal: Achieve 8-10 Reps per each Set. (Excluding warm up Sets)

    • Chest (4-5 Chest Exercises) Finish with 3 Sets of Pushups till Failure.
    • Back (4-5 Back Exercises) Finish with 3 Sets of Wide Armed Pull-ups till Failure.
    Rest---------- -----------------------------
    • Legs (2-3 Quads Exercises, 2- 3 Hams Exercises, 1-2 Glutes Exercises, 1- 2 Calves Exercises)
    Rest----------------------------------------
    • Shoulders & Traps (3-4 Shoulder Exercises 2-3 Traps Exercises) Finish with 3 Sets of Dips till Failure.
    • Bi’s /Tri’s (3-4 Bi’s Exercises 3-4 Tri’s Exercises) Finish with
    Rest ----------------------------------------

    These 2 Splits May Be Ran Back to Back Continually

    --------------------END---------------------
    Last edited by JohnnyRambo; 05-23-2010 at 03:58 AM. Reason: spelling error

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    ItsHectic's Avatar
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    Welcome to the forums, 1stly this should be in the training forum not exercise science.

    You say its a push/pull split but there that could be once a week or twice a week, then you lay it out like a 2 body part a day split?
    I think if I try figure out your routine my head will start hurting and I already had a lat pulldown bar drop on my head today so I wont push my luck.
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    Oops, well when I read,
    "Exercise Science
    The discussion of exericse science whether its theory or comparisons of popular weight training programs."
    -I thought I was in the right place .........my bad.

    As for the routine, I didn't really think it was that complex or crazy. It didn't make my head hurt... :P I know it's not a traditional push/pull/legs in the first routine, Idk why they called it that? but anyways, I just wanted to know if any ones used something like this. It really should just be called 4 day/5 day split I guess.
    •   
       

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