Tentative Future Routine; Good?

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    Manimalia's Avatar
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    Tentative Future Routine; Good?


    DAY 1: Chest and Tris (Secondary Shoulders)

    Incline Bench
    2xwarmup
    3x10,8,6

    Bench
    2xwarmup
    3x10,8,6

    Weighted Dips
    3x12,10,8

    Rope Ext
    3x12,10,8


    DAY 2: Back, Bis, and Hams

    Deadlifts
    2xwarmup
    3x8
    1x6
    1x4

    Rows
    1x warmup
    3x 10, 8, 6

    Pullups
    3xfailure

    BB Curls
    3x 12, 10, 8

    Hamstring Curls
    4x 12, 10, 8, 6

    DAY 3: Shoulders, Quads, and Abs

    Jerk Clean Press
    2x warmup
    3x 12, 10, 8

    Squats OR Leg Extensions/Sled
    5x15,12,12,10,10 for squats OR Sled 4x12,10, 8, 6 one leg and 3x12 one leg ext.

    Lunges
    2x24 weighted

    2xdecline situps to failure
    2x20 v-up rollups
    2x leg raises to failure


    DAY 4: Cardio/Rest

    DAY 5: Rest

    Repeat*

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    If for your clean and jerk you are doing the full motion everytime I would drop the rep range a lot, That exercise is extremely fatiguing to your body and you will lose your coordination after a few hard reps. If anything I would do like 6 x 3 or 5 x 5 for these. Also since you are going on a five day rotation why not try :
    Chest
    Back
    Rest
    Legs
    Rest
    Repeat.
    Other than that everything looks solid.
    Muscle Pharm Rep
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    Make a routine where each session is not just one type of motion (e.g. flexion or extension). By that I mean pair antagonists with each other instead of using just the same motion throughout each session. Also, bring up your leg volume a lot.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

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    thanks, y'all. i'll definitely take your input into consideration and likely incorporate it into this regimen for the future. this is kind of your standard push/pull routine, and i've done it before. perhaps the changes you guys suggested will be welcome, er...unwelcome (that's what we want), to my body when i do the routine. revision will come later or tomorrow.
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    the first two days of your routine aren't bad. however, i have to question the 3rd day. like a previous member posted, something like heavy full cleans is brutal. then you want to go to squats, then lunges? I would really have to question your ability to lift with a high intensity (true failure) level with these exercises. Just after some heavy sets of squats i want to throw up. I never understood people who can do squats and then like 5 other exercises. the only way is that they can't be going to max intensity or even close to failure.

    I recommend limiting your 3rd day to either squats or cleans, not both.
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    i meant to also add, that if you can actually do that many reps (ass to the floor squats, none of that 3 inches down bull****) with squats (15, 12, 12, 10, 10) at a high intensity, that is ALL that you need on that day for legs. Try it, that many reps, going to true failure, you will need a barf bag when you are done.
  

  
 

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