please help with my routine ASAP! must start it today!

  1. New Member
    AndreAnabolic's Avatar
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    Exclamation please help with my routine ASAP! must start it today!


    hey everyone, ive decided im going to switch from splits to 1 group a day! (except for arms)

    day 1: Chest (3 sets each)
    incline DB 12reps
    Flat DB 12 reps
    Dips 10 reps
    cable flies 10 reps

    day 2: legs (3 sets each)
    BB hack squat 12
    leg curl 12
    leg ext 12
    calf raise 12

    day 3: arms (3 sets each)
    Reverse Close Grip 12
    preacher curl 12
    lying DB tri ext 12
    incline hammer curl 12
    cable push downs 12
    cable curls 12

    day 4: back
    Deadlift 5X5
    Romanian deadlift 12
    lat pulldown 12
    1 arm cable row 12

    day 5: shoulders
    shoulder press 5X5
    Seated Lateral Raise 12
    BB front raise 12
    Bend over cable lateral raise 12

    please give any tips or suggestions!! i must know by tonight because id like to get started today! thank you very much

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    Cub's Avatar
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    I reckon I could smash every one of those training sessions in 20 minutes. Make the first exercise of each session a heavy and hard one. Then do higher volume on your accessories. Also, start squatting without a machine.
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    i do hack squats with barbell behind back. and ill prob go 5x5 heavy on every first movement! thanks...is everything else good?
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    Quote Originally Posted by AndreAnabolic View Post
    i do hack squats with barbell behind back. and ill prob go 5x5 heavy on every first movement! thanks...is everything else good?
    Only one way to find out...do it!
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    AndreAnabolic's Avatar
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    thanks bro
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    Sergiu's Avatar
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    My advise is to do more reps on the calf raises. I read in a magazine in a magazine that more reps work better for calves and from my personal experience, I feel the workout was better for them when I do 16-20 reps. This is just me though.
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    I'm confused on some of the exercise names but here it goes.

    I'd say add in some Decline Bench on your chest day.
    Is your back not cooked from doing the 5 sets of regular deadlifts?
    I'd add in Wide grip Pull-ups or some sort of chin-up to your back day.
    For shoulders I'd add in Upright-rows, one of my favorites.
    Wheres the Traps? maybe add in BB (behind-the-back or in front) shrugs or DB shrugs on either your shoulder or back day (I prefer shoulder).
    For arms its all really personal preference, I like it heavy so I do close-grip bench and some incline skullcrushers, those are my favorites. I'd say take out Cable Curls and put in another Tricep maybe Underhand Pushdowns to hit the medial head of the Tri.

    I tend to split it up a bit different so I am not working anything of the same bodypart right next to eachother maybe something like: Chest, Back, Shoulders, Arms, Legs repeat. just because working Shoulders then Chest is a bit harsh on my Shoulders and working Arms then Back is a bit harsh on my Bi's.
    Not sure what your goals/stats are and what your trying to go for but maybe try switching the rep ranges up a bit.

    Anyways, I dont know much but hope I helped a bit.
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    thanks man! ill take that into concideration
    stats:
    5'11 225lb 11%bf
  

  
 

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