How does this workout look

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    How does this workout look


    15-25 MIN bike warmup

    Day 1 Chest and biceps
    Bench press 5X5
    Dumbbell incline press 3X8
    Decline press 3X8
    Dumbbell flys 3X8
    Push press 3X5
    Straight bar curls 5X5
    Dumbbell curls 3X8
    Hammer curls 3X8
    Pull ups 10X8
    Push ups 5X20
    Lat pulls 3X8


    Day 2 Legs and tri
    Dips 10X8
    Seated dips 3Xexhausion
    Pull downs 4X8
    Squat 5X5
    Assisted squat 3X8
    Skull crushers 3X8
    Dead lifts 3X5
    Leg ext 3X8
    Leg curl 3X8
    Calf raise 4X10
    Lunges 3 TIMES
    Close grip 3X8

    Day 3 Back and shoulder
    Shrugs 4X8
    Shoulder press 3X8
    Cleans 3X5
    Front squat 3X8
    Leg press 5X10
    Wrist curls 3X8
    Rev wrist curls 3X8
    Bent over row 3X8
    Cable seated row 3X8


    * abs after each day

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    I'd cut the warm-up to 10 minutes and space this out over 4 days. That's a lot to do in each session and you will be in the gym far too long.
    M.Ed. Ex Phys
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    Quote Originally Posted by youngandmean View Post
    15-25 MIN bike warmup

    Day 1 Chest and biceps
    Bench press 5X5
    Dumbbell incline press 3X8
    Decline press 3X8
    Dumbbell flys 3X8
    Push press 3X5
    Straight bar curls 5X5
    Dumbbell curls 3X8
    Hammer curls 3X8
    Pull ups 10X8

    Push ups 5X20
    Lat pulls 3X8



    Day 2 Legs and tri
    Dips 10X8
    Seated dips 3Xexhausion
    Pull downs 4X8

    Squat 5X5
    Assisted squat 3X8
    Skull crushers 3X8
    Dead lifts 3X5

    Leg ext 3X8
    Leg curl 3X8
    Calf raise 4X10
    Lunges 3 TIMES
    Close grip 3X8

    Day 3 Back and shoulder
    Shrugs 4X8
    Shoulder press 3X8
    Cleans 3X5
    Front squat 3X8

    Leg press 5X10

    Wrist curls 3X8
    Rev wrist curls 3X8
    Bent over row 3X8
    Cable seated row 3X8


    * abs after each day
    i'm absolutely lost and confused. wish i could be of more help. i wouldn't go above 8 exercises myself on any given workout day.
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    Yea im confused to. Youre doing lats on your bicep day, but not doing them on your back day????
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    Quote Originally Posted by Kraker View Post
    Yea im confused to. Youre doing lats on your bicep day, but not doing them on your back day????
    sorry i meant to move the lat pulldown to day 3, i listed all the exercises i wanted to do before i made the workout
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    Quote Originally Posted by Rodja View Post
    I'd cut the warm-up to 10 minutes and space this out over 4 days. That's a lot to do in each session and you will be in the gym far too long.
    I was trying to make it 4 days but i couldnt figure out how i would do that
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    4 days would be

    1 - chest/tri's
    2 - back/bi's
    3 - legs
    4 - shoulders/forearms

    at least that's how i would do them. i'm a fan of the 5 day routine myself.

    the setup you have going on would hit your back every day of the 3 days, which i'm sure is not your intention.
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    I do:
    Chest/Leg curls/Leg extensions
    Back/Traps/Calves
    Shoulders/Arms(including forearms)/Squats/leg press
    Off
    Make-Up Day
    Off
    Repeat

    I work legs and abs everyday. Now sometimes this can be over exhausting/take up too much time, so after my off day I will have a "make-up" day if needed and hit anything I missed. My make-up day ends up usually being an extra leg day with dead lifts and/or heavy shrugs.
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    Quote Originally Posted by suncloud View Post
    4 days would be

    1 - chest/tri's
    2 - back/bi's
    3 - legs
    4 - shoulders/forearms

    at least that's how i would do them. i'm a fan of the 5 day routine myself.

    the setup you have going on would hit your back every day of the 3 days, which i'm sure is not your intention.
    How does this look:
    10-15 MIN bike warmup


    1 - chest/tri's
    Bench press 5X5
    Dumbbell incline press 3X8
    Decline press 3X8
    Dumbbell flys 3X8
    Push press 3X5
    Dips 10X8
    Seated dips 3Xexhausion
    Pull downs 4X8
    Close grip 3X8
    Push ups 5X20



    2 - back/bi's
    Bent over row 3X8
    Cable seated row 3X8
    Lat pulls 3X8
    Straight bar curls 5X5
    Dumbbell curls 3X8
    Hammer curls 3X8
    Pull ups 10X8


    3 - legs
    Squat 5X5
    Dead lifts 3X5
    Leg ext 3X8
    Leg curl 3X8
    Calf raise 4X10
    Lunges 3 TIMES
    Cleans 3X5
    Front squat 3X8
    Leg press 5X10

    4 - shoulders/forearms
    Shrugs 4X8
    Shoulder press 3X8
    Wrist curls 3X8
    Rev wrist curls 3X8
    Front raises 3X8
    Lateral raise 3X8
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    It depends on what you're looking for. This is a descent set up to add size. I would change dead lifts to 5x5. Also, if you can do 5x20 pushups correctly at the end of your chest/triceps day, then you are definately not working hard enough on your other exercises. Thats just my opinion though.
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    Quote Originally Posted by Kraker View Post
    It depends on what you're looking for. This is a descent set up to add size. I would change dead lifts to 5x5. Also, if you can do 5x20 pushups correctly at the end of your chest/triceps day, then you are definately not working hard enough on your other exercises. Thats just my opinion though.
    I will change the deadlifts
    For the push ups i probably will fail during each set im just going to do as many as i can do 20 being the most ill do
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    Thats cool. If im working out with a partner we will do sets of 10 pushups between each set.
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    1 - i would move deads to back day myself.
    2 - i would add upright rows to shoulder day
    3 - remember that triceps have 3 heads (and therefore 3 grips), so CG bench, dips, and for seated, do a reverse grip (underhand)

    i think the routine looks good though. i second the pushup thing. if you can do 3x20 at the end of chest/tri day, step up the intensity. i would use the pushups to gauge how effectively you're working out, more than anything else.

    good luck
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    Quote Originally Posted by Kraker View Post
    Thats cool. If im working out with a partner we will do sets of 10 pushups between each set.
    Ive done that i always thought that after doing that when i get to my next set im exhausted but i would do 15 pushups
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    Quote Originally Posted by suncloud View Post
    1 - i would move deads to back day myself.
    2 - i would add upright rows to shoulder day
    3 - remember that triceps have 3 heads (and therefore 3 grips), so CG bench, dips, and for seated, do a reverse grip (underhand)

    i think the routine looks good though. i second the pushup thing. if you can do 3x20 at the end of chest/tri day, step up the intensity. i would use the pushups to gauge how effectively you're working out, more than anything else.

    good luck
    Ok i'll do that thanks
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    I personally like 1 pecs alone
    2 off-abs
    3 back/bis
    4 off-abs
    5shoulders/tris
    6 0ff-abs
    7 legs
    That way I am not over training any one body part. Especially if you train balls to the wall intense.
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    Quote Originally Posted by Blacktail View Post
    I personally like 1 pecs alone
    2 off-abs
    3 back/bis
    4 off-abs
    5shoulders/tris
    6 0ff-abs
    7 legs
    That way I am not over training any one body part. Especially if you train balls to the wall intense.
    I usually would just take the weekends off
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    Quote Originally Posted by youngandmean View Post
    I usually would just take the weekends off
    If you train intensely though, you will be sore or not fully healed on a particular body part that will overlap the next one that you train eg; your tris still recovering(even though you haven't focused on them they still take on a workload) after having worked your pecs. You do have to work within whatever schedule you have of course, I understand.
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    Quote Originally Posted by Kraker View Post
    It depends on what you're looking for. This is a descent set up to add size. I would change dead lifts to 5x5. Also, if you can do 5x20 pushups correctly at the end of your chest/triceps day, then you are definately not working hard enough on your other exercises. Thats just my opinion though.
    Damn you were right, i tried doing pushups after and after 5 i colapsed
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    Do work!!! RAAAAHHHHHH! lol
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    Quote Originally Posted by Kraker View Post
    Do work!!! RAAAAHHHHHH! lol
    Thanks!
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    Quote Originally Posted by youngandmean View Post
    How does this look:
    10-15 MIN bike warmup


    1 - chest/tri's
    Bench press 5X5
    Dumbbell incline press 3X8
    Decline press 3X8
    Dumbbell flys 3X8
    Push press 3X5
    Dips 10X8
    Seated dips 3Xexhausion
    Pull downs 4X8
    Close grip 3X8
    Push ups 5X20



    2 - back/bi's
    Bent over row 3X8
    Cable seated row 3X8
    Lat pulls 3X8
    Straight bar curls 5X5
    Dumbbell curls 3X8
    Hammer curls 3X8
    Pull ups 10X8


    3 - legs
    Squat 5X5
    Dead lifts 3X5
    Leg ext 3X8
    Leg curl 3X8
    Calf raise 4X10
    Lunges 3 TIMES
    Cleans 3X5
    Front squat 3X8
    Leg press 5X10

    4 - shoulders/forearms
    Shrugs 4X8
    Shoulder press 3X8
    Wrist curls 3X8
    Rev wrist curls 3X8
    Front raises 3X8
    Lateral raise 3X8
    Your completely over working yourself and its stupid. You go to the gym a lot... so you should see results and continuously get bigger right? (if thats your goal) maybe you should stop worrying about what exercises you use to start and realize that if you do bent over rows you hit your whole back (not saying thats the only exercise needed) but you seem like one of those that stress over what exercise to do more than you actually lift. If you just benched, dead lifted, shoulder pressed, and squated youd get big and if you ate right probably have a very good physique.

    If you want size and strength you need rest.. and when you workout you need to hit the weight heavy and not over exhaust.

    I overtrained for years and luckily genetics played in and i still got bigger but not as fast as i should have.

    the routine i just completed is as follows

    M/W/F -
    1st workout
    Monday
    Squat 4x 5
    Glute/Ham 2 x 10 + Quad extensions 2 x 10
    Bent Row or Chest Supported row 4 x 6
    Underhand row 2x10
    Barbell or Dumbbell Curl 3 x 8
    2 BB curl
    Calf Raises 4 x 15

    2nd workout 1 day later
    Wednesday
    Bench Press or low board press 3 x 5, or 3 x 3
    Incline Dumbbell Bench Press 4 x 8
    Military or Dumbbell Shoulder Press 3 x 8
    Lateral raises 2 x 8
    Skull Crushers 3 x 10
    Ab work 3 x 10
    Calves 4 x 10 (rest pause calves)

    3rd workout 1 day later
    Friday
    Deadlift or 3 x 5
    3 x 5 squat
    2 leg extensions SS Leg curls
    Chin or lat pull-down 4 x 6
    Rear delt exercise 2 x 8
    BB Curl 3 x 8
    2 x 10 DB curl
    Calf Raises 4 x 15

    4th workout
    Monday
    Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
    Dumbbell Bench Press 4 x 8
    Military or Dumbbell Shoulder Press 3 x 8
    Lateral raises 2 x 8
    Tricep pushdowns 3 x 10
    Ab work 3 x 10
    Calves 4 x 10 (rest pause calves)


    I am not saying this is the best workout ever but defiently works your body to put on mass/strength

    you shouldnt be able to do 18 -20 sets of chest... how would that be beneficial?
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    the above split should be done from 8 - 12 weeks followed by a light week (deloading)


    if you want something geared for more shape.hypertrophy... id do a totally different split including 3 - 4 days lifting but only touching on each body part once in the week... but no where near the volume your looking at.. I mean unless you look like a body builder I will stand firm and say that your trying to do so much you will not increase strenght.. and you will go another 365 days putting on a pound or two when you probably could have stayed home and done pushups
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    Ya know,lately I have been wondering if I have been over training. I usually try to do about 4 exercises per region per day.
    Example: Chest (I try to switch them up every day but this is an example)
    Cable Flys- 4 sets of 10 or atleast try for ten
    Barbell Decline Press- 4 sets of 10 or atleast try for ten
    Dumbell Incline- 4 sets of 10 or atleast try for ten
    Upright Cable press- 4 sets of 10 or atleast try for ten


    Also, if I still have some gas in my tank, I will hit up cable flys at the end of my routine and do 2-3 sets of max weight.

    Over training?
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    I mean no one can tell you if YOU are over training... On paper it looks like what I was doing in the past which eventually haulted my results.

    Its your mentality .. you want to be bigger.. .you want to crush weight .. and you think the more the better...

    Its difficult because there probably are a few guys in your gym that work out 5 days a week that are huge.. chances are they r on steroids or have awsome genetics.

    if your not increasing regularly... even small amounts your not doing something right. to change from very high colume to doing much less is a hard transition. You shouldnt be monitoring the gas left in your tank.. cause when you walk out of the gym (working otu with a colume split) you should be pumped up/tired but not crippled.

    (I learned this from a great trainner IA) when doing something volume oriented your first compound movement should be progressive and the last set should be to your 100% max of whatever rep range your at. After that an easy way to monitor how much you are over training is by choosing the same weight for the each following exersice (90 - incline DB or 40 pound plate for flis) and do your four sets with that same weight targeting a certain rep range (giving yourself a max of 90 seconds )... The First set feels light - as it would if you were progressing from light to heavy. The next set is more difficult and so is the following so your fourth set is difficult again. This is a good way to help prevent overtraining. I have to lift in this manner otherwise I go balls out on every single lift... find myself very tired all the time, not growing, not increasing in strength, and unhappy.

    if your looking for strength and mass I would try mroe of a power lifting routine like i posted above for 8 - 12 weeks.. then return to a volume program for about 6 weeks.. and cycle back until yoru goals change. Thats what I am currently using. Remeber any split you look at is an OUTLINE not something set in stone. I will say some people can handle more training but, most cant.

    Know your body, and if your not gaining its probably not because your not doing this "new" exercise" you saw in the magazine which, you add to yoru already way to bulky routine. It's probably because your already doing wayyyy to much.

    From your split it looks like yoru doing wayyy to much. I would consider staying at the basic frame of 9 - 12 sets a body part.. balls out on the first compound exercise and then if you are going to add volume just monitor your intensity. It will be hard to make the change but when you start seeing results you will continue to try and figure yourself out.
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    I am juicing and this cycle i added a low dose of tren, which should increase strength and mass rapidly, and it was. I continued to add more and more reps and weight which I believe is where I went wrong. I've been contemplating changing my routine to a 5x5, but I do like your idea as well. Also I have been only getting a max of 6hrs of sleep, which I know is affecting me a bit, but I have a very packed schedule as of right now.
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    i wouldnt add volume to much.. your body can only handle so much in that given day regardless.. what you have is the ability to recover faster and get stronger... maybe look toward increasing frequency and not volume in that given day.. i would try and lift somewhere in the middle of a mass building/hypertrophy...

    I have never touched the stuff yet but alway interested me
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    It's great, the end of my last cycle and this cycle I became too focused and my workouts got too intense and started to over train.
  

  
 

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