My workout - AnabolicMinds.com

My workout

  1. Registered User
    Davidlee's Avatar
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    Arrow My workout


    Mon
    Chest: Three sets of dumbbell flys, 5-8 reps per set with 2-3min between sets. Three sets of dumbbell press, 5-8 reps per set with 2-3min between sets. Three sets of incline press, 5-8 reps per set with 2-3min between sets. Three sets of incline dumbbell flys, 5-8 reps per set with 2-3 min between sets.

    Tue
    Back: Six sets of overhand wide grip pullups (pull-ups) holding dumbbell between your thighs, 5-8 reps, with 3min rest between sets. Six sets of dumbbell rows, 5-8 reps per set with 3min rest between sets.

    Wed
    Legs: Three sets of lunges, 5-8 reps, with 2-3 min rest between sets. Three sets of skateboard squats, 5-8 reps, with 2-3min between sets. Three sets of good mornings, 5-8 reps, with 2-3 min rest between sets. Three sets of single leg calf raises, 5-8 reps, with 2-3 min rest between sets. . Three sets of leg extensions, 5-8 reps, with 2-3 min rest between sets. .

    Thu
    Shoulders: 3 sets of alternate shoulder press, 5-8 reps per set with 60s rest between sets. 3 sets of side raises, 5-8 reps per set with 60s rest between sets. 3 sets of front raises, 5-8 reps per set with 60s rest between sets. 3 sets of reverse flys, 5-8 reps per set with 60s rest between sets. 3 sets of vertical rows, 5-8 reps per set with 60s rest between sets.

    Fri
    Arms: Biceps: 3 sets dumbbell curl using forced negatives, 5-8 reps per set with 60s rest between sets. 3 sets of twenty-ones with barbell, 5-8 reps per set with 60s rest between sets. 3 sets of reverse grip barbell curls, 5-8 reps per set with 60s rest between sets. Triceps: 3 sets of skull crushers, 5-8 reps per set with 60s rest between sets. 3 sets of narrow grip bench press, 5-8 reps per set with 60s rest between sets. 3 sets of dumbbell kick backs, 5-8 reps per set with 60s rest between sets.

    This is the exercise I follow. It doesn't 'wear' me out.. Is it possible I do it 2 times a day or is that over working? any suggestions or changes I need to make?

  2. Senior Member
    CrazyChemist's Avatar
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    i'd cut back on the rest between sets personally and if it isn't wearing you out maybe up the weights. Is your goal to bulk? Even 5 reps is a little low for a bulk for me personally. Are you really pushing for that last rep or do they all come easy?

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    Yes I am attempting to bulk. I do 8 reps and yes on most exercises I have to fight for the last rep ,but after the workout I take my creatine, a shower, eat, and then I feel like I never worked out. Today was arms ,and i worked out maybe 1 and a half hours ago and I am not tight

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    sounds like you need to shock your body. try rest/pausing, negatives, assisted reps, etc. or switch your dumbells for barbells, and vice versa. there's tons of ways to trick the body. you can do curls seated instead of standing, etc.

    EDIT : i'm wondering why i don't see that many compound movements in your workout. for shoulders, wide grip upright rows, military press, etc. deadlifts on back day, CG bench and weighted dips for tri's, ,etc.

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    I dont have enough olympic weights to do dead lifts. and if you mean upright rows as vertical then i do , do vertical rows. and I can add military press..

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    Hello? should i add more reps or sets or more exercises? Please inform me?

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    so long as the reps on your compound lifts are 8-12, you're doing great.

    isolation is whatever works for you. some people stick with 8-12 to increase mass, others 4-6 to increase strength so they can lift more on their compound lifts next week, which leads to more mass. you've got to find which style you prefer with regards to isolation.

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    Quote Originally Posted by Davidlee View Post
    I dont have enough olympic weights to do dead lifts.

    Don't you hate that feeling... My kingdom for a squat rack... and enough weights to do proper deads. Bare min, gimmie a hex bar

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