my new training program

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    Sanosuke's Avatar
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    my new training program


    ok after reading a lot of posts ive revised my workout and would like feedback

    Tuesday:
    bench press
    incline Dumbell Flys
    Flat Dumbbell Chest Press
    close grip bench
    SkullCrushers alt with Tricep Overhead Extensions
    Dips
    Abs


    Thursday:
    Military Press
    Shoulder Shrugs
    Side lateral
    Squats
    hack squat
    Abs

    Saturday:
    Deadlifts
    cable Rows
    Wide Grip Pull Ups
    Chin ups
    Barbell Curls
    Reverse-Grip Barbell Curl
    Hammer Curl

    I do 3 sets of each exercise accept for the squats which I do 4 sets of both squats and I used to do bent over rows for my back but was getting some back pain so I switched to cable rows for awhile..
    well any feedback would be great..

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    No caves, forearms or hamstrings??
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    i feel the hammer curls and reverse barbell curls work my forearms well enough.. for calves i finish my reps of squats with a calf raise. oh and I forgot to add leg curls to my leg day also
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    how many reps are you doing for each???
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    Originally posted by Blindfaith
    how many reps are you doing for each???

    I do 3 sets of each exercise accept for the squats which I do 4 sets of both squats
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    ok im revising my routine again a little.. im going to stop doing abs 3x a weeks i dont feel I need to do them that oftenn. also im dropping the chin-ups and just going to do more wide grip pull-ups...

    then on monday im going to add this routine

    Crunches
    Cable Crunches
    Leg Curls
    SLDL
    Calf Raises
    Wrist Curls Behind the Back
    Seated Wrist Curls

    what do you guys think?
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    oops i meant im dropping the pull-ups and going to just do more wide grip chins heh..
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    This is a little confusing bro....

    Are you going to add that on monday and drop the leg routine on Thurs? My advice is re-do your routine or go back and edit your original post and lay it all out for us.....

    But on another note, it was smart of you to place all your compound movements early in the week why your HDL levels are high for maximum natural test production.
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    Cool


    It would be benifical if I knew your height/weight and your goals.
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    Monday:
    Crunches
    Cable Crunches
    Leg Curls
    SLDL
    Calf Raises
    Wrist Curls Behind the Back
    Seated Wrist Curls

    Tuesday:
    bench press
    incline Dumbell Flys
    Flat Dumbbell Chest Press
    close grip bench
    SkullCrushers alt with Tricep Overhead Extensions
    Dips


    Thursday:
    Military Press
    Shoulder Shrugs
    Side lateral
    Squats
    hack squat


    Saturday:
    Deadlifts
    cable Rows
    Wide Grip Pull Ups
    Barbell Curls
    Reverse-Grip Barbell Curl
    Hammer Curl


    this is what i was thinking as a new routine
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    im 5'11 165 and currently Im 2 weeks into a t1pro cycle.. my goals right now are mass... mostly...
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    Ok, thats a little better...now we need your stats and goals with this routine. And I would keep all exercises with the others. You're going to have sore les 7 days a week training them on two separate days.
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    Cool


    Actually, I would put your squats first thing on thursday. And I would put deadlifts on the same day as your squats; no need to work your legs hardcore on thursday and saturday.
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    well after doing squats and hacks.. i dont really have much energy to do sldl's or calf raises thats why I split them up...
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    Originally posted by Big H
    Actually, I would put your squats first thing on thursday. And I would put deadlifts on the same day as your squats; no need to work your legs hardcore on thursday and saturday.
    Yep, I agree....although instead of Thurs. Id put them on a monday or tuesday, somewhere early in the week to get natural test benefits.
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    i dont see really feel deadlifts work my legs that hardcore.. my lower back yeah... but no so much my legs as squats and such... so you saying I should swap my thursday and monday perhaps?
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    Originally posted by Sanosuke
    i dont see really feel deadlifts work my legs that hardcore.. my lower back yeah... but no so much my legs as squats and such... so you saying I should swap my thursday and monday perhaps?
    I think your set up now is fine, maybe on chest day drop the incline flys and do some flat or inclin DB presses.
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    Originally posted by YellowJacket

    I think your set up now is fine, maybe on chest day drop the incline flys and do some flat or inclin DB presses.
     

    flat db presses is already part of my chest routine
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    Originally posted by Sanosuke


     

    flat db presses is already part of my chest routine
    Personally I dont like flys for mass....they broaden your chest more than packing mass on it, but I guess you have to do them sometime, so best of luck. I think you're set.
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    Cool


    Originally posted by Sanosuke
    i dont see really feel deadlifts work my legs that hardcore.. my lower back yeah... but no so much my legs as squats and such... so you saying I should swap my thursday and monday perhaps?
    Actually now that I think about it, here's how I would split it up. You have a 4 day workout, right?

    Monday- Legs/calves/abs
    Squats
    Deadlifts
    SLDL
    Calve raises
    Abs

    Tuesday- Chest/triceps
    Dumbell bench (good for mass)
    Incline bench
    Close grip bench
    Skullcrushers

    Thursday- back/bis
    Barbell Row
    1 arm row
    Chinups
    Barbell curl
    Preacher curl
    Hammer curl

    Saturday- Shoulders/lats/abs
    Military Press
    Lat raises
    Front raises
    Lat pulldown
    Shrugs
    Abs
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    problem with that big h is I dont have access to a gym right now.. i do all my exercises from home with my bench.. it has a adjustable squat station and leg developer but thats it.. so i couldnt do preacher curls or a few other things.. also I dont like barbell rows because they are the only exercise that aggravates my back. i havce back pain from work and barbell rows bother it...
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    Originally posted by YellowJacket

    Personally I dont like flys for mass....they broaden your chest more than packing mass on it, but I guess you have to do them sometime, so best of luck. I think you're set.
    agree and disagree some. flys arent for mass (agreed) they broaden the chest (agreed) but broadening the width of your chest adds a dimension and a look of more size. The point where your armpits meets your outer chest is put to work very nicely on the down stretch of a fly motion. (i personally like a fly motion movement at the end of my chest days...but prefer low incline cable flys) i usually dont lean towards cable over any free weight movements but with the flys, the cable i feel allows me to use a weight where i can control the movement much more than with db's, without using too much momentum and/or arms to push the attachments up and down. But with a fly motion, i only add in couple of sets at high repitition for the final burn at the end of a workout.
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    if i was going to add power cleans to my routine where would I add them? should I drop an exercise if I add these?
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    ok decided not to add the cleans.. anyway ive revised a little again.. what do you think of this

    Monday:
    SLDL
    Leg Curls
    Calf Raises
    Seated Calf Riases
    close grip bench
    SkullCrushers alt with Tricep Overhead Extensions
    Dips


    Tuesday:
    Squats
    hack squat
    Military Press
    Shoulder Shrugs
    Incline Dumbell Shoulder Press
    Side lateral


    Thursday:
    bench press alt with incline
    incline Dumbell Flys alt with flat
    Decline Dumbbell Chest Press alt with incline
    Wrist Curls Behind the Back
    Seated Wrist Curls
    Leg Raises
    Crunches


    Saturday:
    Deadlifts
    cable Rows
    Wide Grip Pull Ups
    Dumbell rows
    Barbell Curls
    Reverse-Grip Barbell Curl
    Hammer Curl
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    actually ill change

    Monday:
    Military Press
    Shoulder Shrugs
    Incline Dumbell Shoulder Press
    Side lateral
    close grip bench
    SkullCrushers alt with Tricep Overhead Extensions
    Dips

    then

    Tuesday:
    Squats
    hack squat
    SLDL
    Leg Curls
    Calf Raises
    Seated Calf Riases
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