Another Critique, wouldn't mind some spicey changes

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    Kam's Avatar
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    Cool Another Critique, wouldn't mind some spicey changes


    199.9 lbs, b/f 19%, 5'9
    3200 cals a day, mwf .5 miles pre, 1.5 miles average pwo.
    40/40/20
    was doing 3x20 per, now going with 4x12 with exhaustion final rep with each muscle last set

    Monday Chest and Tri
    Bench
    Dumbbell Flyes
    Cable Crossover
    Tri
    Triceps Pushdown - Rope Attachment
    Lying Triceps Press
    Tricep Dumbbell Kickback

    Tuesday 2miles treadmill,2miles eliptical

    Wednesday Biceps and Back
    Biceps
    One Arm Dumbbell Preacher Curl
    Hammer Curls
    Dumbbell Alternate Bicep Curl
    Concentration Curls
    Back
    One-Arm Dumbbell Row
    Seated Cable Rows
    Stiff-Legged Barbell Deadlift

    Thursday 2miles treadmill,2miles eliptical

    Friday Traps, Legs, Abs
    Traps
    Upright Cable Row
    Smith Machine Shrug
    Low Pulley Row To Neck
    Legs
    Barbell Full Squat
    Leg Extensions
    Leg Press
    Abs
    Ab Crunch Machine
    Cable Crunch
    Knee / Hip Raise On Parallel Bars

    Yeah I've been doing this for about a month now, but a lot of it is the same stuff i've been doing for years, just wanta know what new things I can add in to give my body new definition.

    Pwo stretch 5x week.

    Thanks guys, thought I knew my stuff but i have a ton to learn from you guys..

    Kam

    Also thinking of wanting to do something over the weekend, might keep me off the beer. So another day of weight training is encouraged. And please tear this down, looking for a very athletic build, basketball, boxing, and tennis are my favorite sports and will look to improve my abilities in each sport. Still trying to cut and but i'm not worried about making this a long event. picture upon request....

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    Rivet's Avatar
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    Quote Originally Posted by Kam
    199.9 lbs, b/f 19%, 5'9
    3200 cals a day, mwf .5 miles pre, 1.5 miles average pwo.
    40/40/20
    was doing 3x20 per, now going with 4x12 with exhaustion final rep with each muscle last set

    Monday Chest and Tri
    Bench
    Dumbbell Flyes
    Cable Crossover
    Tri
    Triceps Pushdown - Rope Attachment
    Lying Triceps Press
    Tricep Dumbbell Kickback

    Tuesday 2miles treadmill,2miles eliptical

    Wednesday Biceps and Back
    Biceps
    One Arm Dumbbell Preacher Curl
    Hammer Curls
    Dumbbell Alternate Bicep Curl
    Concentration Curls
    Back
    One-Arm Dumbbell Row
    Seated Cable Rows
    Stiff-Legged Barbell Deadlift

    Thursday 2miles treadmill,2miles eliptical

    Friday Traps, Legs, Abs
    Traps
    Upright Cable Row
    Smith Machine Shrug
    Low Pulley Row To Neck
    Legs
    Barbell Full Squat
    Leg Extensions
    Leg Press
    Abs
    Ab Crunch Machine
    Cable Crunch
    Knee / Hip Raise On Parallel Bars

    Yeah I've been doing this for about a month now, but a lot of it is the same stuff i've been doing for years, just wanta know what new things I can add in to give my body new definition.

    Pwo stretch 5x week.

    Thanks guys, thought I knew my stuff but i have a ton to learn from you guys..

    Kam
    ...

    I would switch one of the TRI exercises for dips or atleast give them a try. Bi's that is probably too many exercises and sets for such a small muscle group. For legs maybe you can add/switch something to hit your calves? And for back, pullups are your friends!

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