Ok training routine??

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    Ok training routine??


    Hi guys.

    I have just started this new routine. I was wondering if anyone had any suggestions. Im bulking currently, naturally. Im looking to follow the same routine when I cycle next year. Any help or tweeking would be welcomed.

    Monday-Bi's and tris.

    standing curls uni-lateral X3
    Close grip bench X3
    Bi lateral curls parellel grip(fingernails up)X3
    behind the head tri bar(dont know what its called)X3
    BI lateral hammer curlsX3
    pull downs X3

    Sometimes i'll do more than 3 sets depending on how i feel.(that counts for all my work outs)


    Tuesday-Delts and traps

    Forward dumbell raisesX3
    Side dumbell raisesX3
    Barbell shrugX3
    Dumbell shrugX3
    Mill press(barbell)X3


    Thursday-Legs and lower back

    SquatsX3
    Ham curlsX3
    Leg raisesX3
    Dead liftsX3
    CalfsX3

    Friday-Chest and back

    Flat Bench press(barbell)X3 (I swap this for incline every 4-5 weeks)
    decline bench(barbell)X3
    FlysX3
    Standing reverse grip rowsX3(barbell)
    Lat pull downsX3
    Single arm dumbell rows(knelling on bench)



    Thats it for weights. On the off days I do cardio, kick boxing and on the sunday im in the mountains off roading on the mountain bike.

    I suppose my questions are these.(though I open to other suggestions outside of my queries)

    1. Do I need to move my dead lift to delts and traps day? And do I need to move my Mill press to another day or even discontinue mill press all together(over training??)

    2. When I go mountain biking im full on pushing it for 2.5 hours. I know this will make bulking difficult, but will it seriously hinder gains. Ive had 3 weeks off mountain biking and ive slamed on some weight(some fat to be honest to lol).

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    Any advice?
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    You need some more leg work (e.g. walking lunges, front squats, etc.).
    M.Ed. Ex Phys
    Performax Labs Product Specialist

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    Quote Originally Posted by Rodja View Post
    You need some more leg work (e.g. walking lunges, front squats, etc.).
    cool. I can add them in quite easiely. Thank you. Does the rest look ok in your opinion?
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    I'd play with the order of it. Having big muscles last is a tad backwards as this is when the CNS tends to fatigue.

    I suggest this:
    Legs
    Bi/Tri
    Chest/Back
    Delts

    Spread it out a bit more, too.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

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    Quote Originally Posted by Rodja View Post
    I'd play with the order of it. Having big muscles last is a tad backwards as this is when the CNS tends to fatigue.

    I suggest this:
    Legs
    Bi/Tri
    Chest/Back
    Delts

    Spread it out a bit more, too.
    When you say spread it out, do you mean leave more than a week between groups?
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    Quote Originally Posted by SkItZoId View Post
    When you say spread it out, do you mean leave more than a week between groups?
    More like instead of taking the weekend off, do one of the smaller muscle groups.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    More like instead of taking the weekend off, do one of the smaller muscle groups.
    I get you. Thanks for your advice.

    Im always chopping and changing my routine around. this one was a bit of an experiment, but I was particularly concerned as to its worth for bulking.

    Thanks again.
  

  
 

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