whata think?

  1. Advanced Member
    at1010's Avatar
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    whata think?


    I lift monday,wed,friday, and do abs and cardio the other two days. I take the weekends off.

    Mondays-chest, maybe light bicep( one set high rep for pump)
    Wednesday- Shoulders and Back- Normally one light tricep( high rep for pump)
    Friday- legs and arms. I squat really heavy and bust the legs then i pound the tris and bis. I do not lift over the weekends. I might run espically if i drank a lot of beer.

  2. Advanced Member
    at1010's Avatar
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    anyone?
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    killamac27's Avatar
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    What goal are you trying to reach? What exercises are you doing. Sets/reps?
    •   
       

  4. Advanced Member
    at1010's Avatar
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    my goal- to slim down a big and try and get as ripped as possible for summer. My diet is been getting a lot better.
    As far as sets and reps go i normally change it up every week. For a few weeks i might do 5by5 with a burnout. Then maybe ill got to a 10,8,6, just depends.
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    I would go with a higher frequency, lower volume full body routine personally.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    Type O Hero's Avatar
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    If you're doing a three day split, I'd recommend doing a pull/push/legs routine. So it would be like...

    Monday - Back/Biceps/Forearms
    Wednesday - Chest/Shoulders/Triceps
    Friday - Thighs/Calves

    Or if you wanted to do a four day split, I had a lot of success with this...

    Monday - Chest/Shoulders/Triceps
    Tuesday - Back/Biceps/Legs
    Wednesday - Off
    Thursday - Shoulders/Chest/Triceps
    Friday - Legs/Back/Biceps
    ** Abs whenever you "feel" up to it.
    Example: On Mondays I'd do 8 sets for chest, 6 for shoulders, 2 for triceps. On Thursdays, I'd do 8 sets for shoulders, 6 for chest, 2 for triceps. Primarily stick with compound lifts, make sure to warm up well. I followed a similar formula for each day. You may have to alter it to suit your needs.
  

  
 

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