Routine Challenge

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    Routine Challenge


    I've just finished Layne Norton's PHAT and have seen great results. From now on i will be lifting at home instead of the gym. I would appreciate if someone could give me a 4 day routine hitting each muscle group twice a week with free weights only. Thank you.

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    Quote Originally Posted by Tonycfh
    I've just finished Layne Norton's PHAT and have seen great results. From now on i will be lifting at home instead of the gym. I would appreciate if someone could give me a 4 day routine hitting each muscle group twice a week with free weights only. Thank you.
    More than happy to. However, a 4 day, 2x per group split is going to be either too long per day or not enough overall. Might i suggest a 4 day one body part per week? Thats optimal for strength/mass gains for sure. Allows much more thorough working of a muscle.
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    Quote Originally Posted by grandroid828

    More than happy to. However, a 4 day, 2x per group split is going to be either too long per day or not enough overall. Might i suggest a 4 day one body part per week? Thats optimal for strength/mass gains for sure. Allows much more thorough working of a muscle.
    Sure man, go for it and keep in mind i'm cutting. I've been hearing a lot that hitting each muscle group twice a week is with less volume is more optimal for strength and mass gains?
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    Quote Originally Posted by Tonycfh

    Sure man, go for it and keep in mind i'm cutting. I've been hearing a lot that hitting each muscle group twice a week is with less volume is more optimal for strength and mass gains?
    In my experience, its not. Maybe for biceps or traps or smaller muscle groups, but its too much for larger ones.

    Day 1
    Chest/Triceps

    Flat or incline bar bench press-
    5 sets of 12;10;8;6;6

    Flat or incline (whichever u didnt pick^^^) dumbbell press-

    5 sets of 12;12;10;10;8

    Incline dumbbell flyes-
    3 sets 12

    Cable or machine flye (your choice)-
    3 sets 12

    Close grip incline bench press -
    5 sets 10;10;8;8;8

    Tricep rope or bar pushdown-
    3 sets 12

    DAY 2 back/bis

    Pullups (assisted or weighted if need be
    5 sets 12;10;10;8;6

    Barbell or dumbbell rows-
    5 sets 10;10;8;8;6

    Close grip lat pulldown-
    4 sets 12

    Seated cable row-
    4 sets 12

    Barbell curl-
    5 sets 12;12;10;10;10

    Concentration curl-
    3 sets 12

    DAY 3 legs

    Squats
    6 sets 10;8;6;5;5

    Deadlift
    6 sets 10;6;5;4;3

    Leg press-
    5 sets 10

    Hamstring curl machine-
    5 sets 12

    DAY 4 shoulders

    Standing military press-
    4 sets 10

    Standing behind neck military press-
    4 sets 10

    Side lateral raise-
    3 sets 12

    Rear delt raise-
    3 sets 12

    Dumbbell shrugs-
    4 sets 15
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    Quote Originally Posted by grandroid828

    In my experience, its not. Maybe for biceps or traps or smaller muscle groups, but its too much for larger ones.

    Day 1
    Chest/Triceps

    Flat or incline bar bench press-
    5 sets of 12;10;8;6;6

    Flat or incline (whichever u didnt pick^^^) dumbbell press-

    5 sets of 12;12;10;10;8

    Incline dumbbell flyes-
    3 sets 12

    Cable or machine flye (your choice)-
    3 sets 12

    Close grip incline bench press -
    5 sets 10;10;8;8;8

    Tricep rope or bar pushdown-
    3 sets 12

    DAY 2 back/bis

    Pullups (assisted or weighted if need be
    5 sets 12;10;10;8;6

    Barbell or dumbbell rows-
    5 sets 10;10;8;8;6

    Close grip lat pulldown-
    4 sets 12

    Seated cable row-
    4 sets 12

    Barbell curl-
    5 sets 12;12;10;10;10

    Concentration curl-
    3 sets 12

    DAY 3 legs

    Squats
    6 sets 10;8;6;5;5

    Deadlift
    6 sets 10;6;5;4;3

    Leg press-
    5 sets 10

    Hamstring curl machine-
    5 sets 12

    DAY 4 shoulders

    Standing military press-
    4 sets 10

    Standing behind neck military press-
    4 sets 10

    Side lateral raise-
    3 sets 12

    Rear delt raise-
    3 sets 12

    Dumbbell shrugs-
    4 sets 15
    Do i keep the weight the same? I only have access to barbells and dumbbells.
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    No you attempt to increase weight slightly but do the same amount of reps each week. And in that case anything that requires a machine, just remove, and add more sets to other moves for that bodypart. Like back, u cant do seated rows, so do more barbell rows, and u cant do pulldowns, so do more pullups
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    Quote Originally Posted by grandroid828
    No you attempt to increase weight slightly but do the same amount of reps each week. And in that case anything that requires a machine, just remove, and add more sets to other moves for that bodypart. Like back, u cant do seated rows, so do more barbell rows, and u cant do pulldowns, so do more pullups
    Ok gotcha but deadlifts after back day and on the same day as squats seems crazy..haha....this is gonna **** me up but i will defo give it a try and see how i feel...thanks again man
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    Quote Originally Posted by Tonycfh

    Ok gotcha but deadlifts after back day and on the same day as squats seems crazy..haha....this is gonna **** me up but i will defo give it a try and see how i feel...thanks again man
    No prob. And well, it is. But. Deadlifts dont normally tax the lats as much. They do activate and build them. But they dont really wear them out too much. Should be fine. Just keep strict form cuz u deffcould wreck ur lower back with squats and then deads.
  

  
 

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