Need Some Advice

  1. Registered User
    BaDgErFaN's Avatar
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    Need Some Advice


    I am looking for a new 3 day/week routine and have come up with these two choices. My primary goal is to gain strength/size. I am looking for advice on what people here think would be best.

    The first routine is based on one that I found in another thread here. It was originally a 4 day routine but I tweaked it for a 3 day.

    Mon.

    Alternate Push Press/ Strict Press 5x5
    Weighted Chin-ups 5x5
    Incline DB Press 3x12
    T-Bar Rows 3x12
    BB Curls 3x12

    Wed.
    Squat 5x5
    GHR 3x10
    Front Squat 3x10
    Calf Raise 3x10

    Fri.
    Bench Press 5x5
    BB Row 4x6
    Seat OH DB Press 3x12-15
    Wide Pull-ups 3x12-15
    Rope pulls to throat 2x10
    Skullcrusher 3x12



    The second routine is a Push/Pull/Legs.

    Mon.
    Bench 5x5
    OH Press 4x6
    Incline DB Press 2x8
    CG Bench 3x12
    Lateral Raise 3x12

    Wed.
    Squat 5x5
    Walking Lunge 3x8
    Front squat 3x8
    GHR 3x10
    Seat Calf Raise 3x10

    Fri.
    Bent-Over Rows 4x6
    Deadlift 3x5
    Weighted CG Chins 3x6
    Shrugs 3x12
    Wide Pull Downs 2x12
    DB Curls 3x12


    Let me know if you think the rep ranges/sets look good. Also, would you switch around/swap any of the exercises for something else?

  2. Registered User
    BaDgErFaN's Avatar
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    Another routine I thought looked good was this one, Its a Chest/Tris, Back/Bis, Legs/Delts split.

    Mon
    Bench
    Dips
    Incline DB Press
    CG Bench
    Skullcrushers

    Wed
    Bent Over Rows
    Deadlift
    Weighted CG Chins
    Shrugs
    Wide Pull Downs
    DB Curls

    Fri
    Squat
    OH Press
    GHR
    Side Laterals
    Front Squats
    Bent over rear delt raises



    Any input on which of the above three you like the looks of?
  3. Registered User
    Gerbil's Avatar
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    I use something close to your third routine, except I normally do each workout twice a week. I would put the incline press before the dips also add one arm db rows on Wednesday.
    http://anabolicminds.com/forum/cycle-info/223429-abscent-minded-log.html
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    Pin the kittens with the tren, then attack the judges with the kittens, uppity bastards
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