Any help would be appreciated

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    Any help would be appreciated


    Alright everyone I just started doing this workout 2 weeks ago please help me out if you guys/girls think there is anything I should add or take out.... On the workout it says 12 reps, BUT I don't do 12 I do 6-8.
    My current supplements are:
    -Animal Pak
    -Animal Pump
    -ON Gold Standard 100% Whey
    -On off days I use Universal Storm instead of my Pump

    Monday:Chest and Triceps:

    Incline Barbell or Dumbell Press
    Barbell or Dumbell Press
    Decline Dumbell or Barbell Press
    Pullovers
    Triset
    -Dumbell Flys
    -Dips
    -Cable Crossovers
    Triceps

    Cable Pressdowns
    One-arm Cable Reverse Pulldowns
    Skullcrushers
    Dumbell Kickbacks
    Dips Behind The Back



    Tuesday: Legs

    Squats
    Hack Squats
    Straight Leg Deadlifts
    Leg Extensions
    Leg Curls
    Leg Press
    Calfs
    Donkey Calf Raises
    One Leg Calf Raises
    Standing Calf Raises





    Thursday:Back and Biceps:

    Deadlifts
    T-Bar Rows
    Bent Over Barbell Rows
    Lat Pulldowns
    Seated Rows
    Behind-The-Neck Chin Ups
    Bent-Arm Pullovers With Barbell
    Biceps
    Heavy Barbell Curls
    Incline Dumbell Curls
    Concentration Curls
    Preacher Curls
    Reverse Preacher
    Superset
    -Hammer Curls
    -21ís
    Forearms

    Barbell Wrist Curls
    Wrist Curls with Dumbbells
    Reverse Wrist Curls with Dumbbells
    Reverse Barbell Curls

    Friday: Shoulders and Trapezius:

    Triset: 3 Sets
    -Presses
    -Front Dumbell Raises
    -Upright Rows
    Arnold Press: 4 sets
    Behind-The-Neck Presses: 4 sets
    Clean and Press: 4 sets
    One-Arm Cross Cable Laterals: 4 Sets
    Superset:
    -Shrugs
    -Barbell Shrugs

  2. Elite Member
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    holy moly thats a lot of volume!
    SFW and GFH
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    what should I do???
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    You are doing too much.
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    Never enough
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    well, if you are only doing 1 maybe 2 sets of each its not too bad
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    what should I cut back on ??? I had a feeling I was doing way to much sh**
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    I try to keep all my workouts in and around 30 sets and that a the maximum.
    I would cut down your arm work to 3 exercises and 3 sets of each. Take out the Hack Squats and the Leg Press, that is a lot of heavy Quad work in one work-out. Also, to much calves. Pick 2 exercises and do 2-3 sets. I would take out one Chest exercise.
    For back I would take out either Seated Rows or T-Bar rows or switch between the two.
    For shoulders you don't really need the Arnold Presses, Clean and Press and Behind the neck presses. Do a 1 Press Exercises, 1 Front delt, 1 Side delt, 1 Rear Delt and 1 Trap Exercise. This is basically all just stuff I prefer but I would definitely lower the volume.
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    Agreed with the 30 sets per workout. Once you pick the ones you like you can rotate a few of the others in and out.
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    Never enough
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    I do under 15 per workout
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    Cut out the triset on your chest day, drop hack squats on your leg day, choose either t-bar or bentover rows, cut out the behind the neck pulldowns, and at the most do barbell curls, incline dumbells, and hammers. i would take off the arnold press, front raise, and clean and press, add lateral raises in there, and do make your upright rows wide grip, get rid of the superset for traps. Where are you doing rear delts???
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    that's the thing I was missing was rear delts. I'm trying to figure out what to do.. I was thinking maybe Lying Side Raises
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    Rear delts are one of the body parts I believe benefit from machines over free weights, as in reverse pec-dec flys. (rear delt fly.) Not having to balance a dumbell on a long lever arm will help you get some mass back there. At least do them until you can handle decent dumbells.
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    The reverse peck deck is great. If one isn't available then grab some DBells and sit on the edge of a bench, put your feet out far, put the weights on the ground behind your feet but in front of the bench, bend over to a 50degree angle, and row upwards. Great for hitting the rear delt. at the bottom rest position your forearms will be touching your thighs to keep you from swinging. good luck bro!
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    thank you guys for all the help I have now cut my workout down to this....

    Monday:Chest and Triceps:

    Incline Dumbell Press
    Decline Dumbell Press
    Cable Crossovers
    Pullovers
    Triceps
    Cable Pressdowns
    One-arm Cable Reverse Pulldowns
    Skullcrushers
    Dips Behind The Back



    Tuesday: Legs

    Squats
    Straight Leg Deadlifts
    Leg Extensions
    Leg Curls
    Leg Press
    Calfs
    Donkey Calf Raises
    Standing Calf Raises





    Thursday:Back and Biceps:

    Deadlifts
    T-Bar Rows
    Lat Pulldowns
    Seated Rows
    Bent-Arm Pullovers With Barbell
    Biceps
    Heavy Barbell Curls
    Incline Dumbell Curls
    Preacher Curls
    Hammer Curls
    Forearms

    Barbell Wrist Curls
    Reverse Barbell Curls

    Friday: Shoulders and Trapezius:

    Front Dumbell Raises
    Upright Rows
    Revers Pec Deck Fly
    Behind-The-Neck Presses: 4 sets
    One-Arm Cross Cable Laterals: 4 Sets
    Superset:
    -Shrugs
    -Barbell Shrugs
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    ok first... what are you goals? size? strength? second how long have you been lifting? are you a beginner... or?
    You program still looks like it has a lot of volume in it.
    SFW and GFH
  16. New Member
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    My goals are to bulk up. I am 6'1 185 lbs. I am hoping to get to 205 lbs. I am not a beginner I have been lifting since I was 14 for football. I am currently 18. I'm not sure on my Maxes because I have been lifting by myself, no lifting partner so I haven't really been able to do them.
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    you are still using a crazy amount of volume. Do 2-3 exercises for 4 sets per bodypart imo.
    SFW and GFH
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    Alright so here is another revised one, this one has less volume, I tried to make sure to hit every muscle group in each section. Such as the Serratus, and tried making sure I hit all the heads of my shoulder.


    Monday:Chest and Triceps:

    Incline Dumbell Press: 4 Sets
    Decline Dumbell Press: 4 Sets
    Cable Crossovers: 4 Sets
    Pullovers: 4 Sets
    Triceps
    Cable Pressdowns: 4 Sets
    Skullcrushers: 4 Sets
    Dips Behind The Back: 4 Sets



    Tuesday: Legs

    Squats: 4 Sets
    Leg Extensions: 4 Sets
    Leg Curls: 4 Sets
    Calfs
    Donkey Calf Raises: 4 Sets
    Standing Calf Raises: 4 Sets





    Thursday:Back and Biceps:

    Deadlifts: 4 Sets
    T-Bar Rows: 4 Sets
    Lat Pulldowns: 4 Sets
    Bent-Arm Pullovers With Barbell: 4 Sets
    Biceps
    Heavy Barbell Curls: 4 Sets
    Incline Dumbell Curls: 4 Sets
    Preacher Curls: 4 Sets
    Forearms

    Barbell Wrist Curls: 4 Sets
    Reverse Barbell Curls: 4 Sets

    Friday: Shoulders and Trapezius:

    Front Dumbell Raises: 4 Sets
    Upright Rows: 4 Sets
    Reverse Pec Deck Fly: 4 Sets
    One-Arm Cross Cable Laterals: 4 Sets
    Superset:
    -Shrugs: 4 Sets
    -Barbell Shrugs: 4 Sets
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    looks great now bro. I have a similar routine from time to time myself. The great part is you can adjust and throw in old favorites. Give it a try for a week and post how you did.
    AG
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    Quote Originally Posted by Army Guy View Post
    looks great now bro. I have a similar routine from time to time myself. The great part is you can adjust and throw in old favorites. Give it a try for a week and post how you did.
    AG
    Sweet thanks.. I'll definitely be doing this and I'll post how I like it and any adjustments I make
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    i do cable rope face pulls for rear delts its good times and i would keep clean and press its a great exercise for full body power pull ups with legs outat 90 degree angle for abs
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    Wow much better now. Just looking at the 1st 2 outlines caused me to overtrain lol.
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    Quote Originally Posted by Tomahawk88 View Post
    Wow much better now. Just looking at the 1st 2 outlines caused me to overtrain lol.
    haha. I guess I was over doing it,
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    Is your plan to save on gas by working out until the next day and its time to go again so you don't have to drive home? By the time you finish your thursdays workout, you will be ready to start your fridays haha. I would cut back, look at some movements that are pretty similar, maybe just varying in an angle. You are defiantly heading for an overtraining injury. Second outline looks great though, good adjustments.
    Last edited by jbono731; 09-13-2010 at 02:17 AM. Reason: forgot last sentence
  

  
 

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