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New job, now i need a new routine! Help.

jlank

New member
Newbies
Joined
Oct 7, 2003
Messages
4
Hey everyone, this is my first post..

Anyways, I just got a new job and the hours are terrible. The only days im gonna be able to hit the gym are Mon, wends and friday and thats pushing it. I used to go 4-5 days a week and hit just diff body parts, right now im doing this routine

mon-back,bi's
weds-legs, delts
friday-chest, tri's

I am doing at least 4 diff exercises for each body part and 4 sets of each exercise, im currently on no gear and im wondering if im gonna over train or this is a good routine. But im just looking for a little help here on a new one, if anyone has any ideas, please shoot the shit and lemme know whatcha think.. how many sets, what exercises, anything will help.

Thanks bros.
 

Got Juice

New member
Kilo Klub Member
Joined
Jul 23, 2002
Messages
1,309
well i dont really understand why could only get in 3 days per week, hours, gym closes early, hard labor, whatever the case may be, i might have an idea.

Mon
Chest, Bi's,calves

Wed
Back, shoulders, tri's

Fri,
Legs, abs

This is just an example, wed. would really suck cause you are hitting 3 bodyparts, but you gotta do what you gotta do.

also im sure someone maybe phil, will reccomend the HIT training style, which i believe only requres you to lift 3 days per week. 1 heavy set per body part, 3 exercises per bodypart. so like maybe a heavy set, a moderate set, and a lighter set. ahh screw it, ill let osmeone else explain it. LOL

Later,
Todd
 

Nssca

New member
Kilo Klub Member
Joined
Jun 5, 2002
Messages
1,571
As lomg as you get 7-8 hours of sleep a night keep your protien intake high, 45 min to an hour is all ya need in the gym.
 

Crimson Ghost

NPC Judge
JUDGES
Joined
Dec 3, 2002
Messages
287
I suggest trying out DoggCrapps training:

Mon: Chest, Shoulders, Triceps, back width, back thickness

Wed: Biceps, forearms, calves, hams, quads

Thur: Repeat Monday's parts with different lifts.

You'd have to read up on it as it requires a LOT more than what I've typed. Drop me a PM and I can send you notes that I have taken from the hundres of threads I have read by DC.
 

jlank

New member
Newbies
Joined
Oct 7, 2003
Messages
4
Well i am currently 5"8 around 180+ pounds, i maintain around 8-10% bodyfat. I have been liftin since i was 17 and i am now 22 years old. Around 6-8 months ago i messed up my rotater in my shoulder and had to stop liftin and it was in middle of my first cycle. I lost alot of my muscle and gained alot of fat. I lost all hope and motivation and stopped liftin period. I am now starting to get motivated again and want to train harder than i ever have before and get back on track and start a new cycle here in the future.
The new job i got is 5 days a week and its 12 hours a day, so i dont have the time to hit the gym on those days. I currently just have those 3 days to work out. An example of my current routine is this: back/bi's

3 sets of 10 pullups for warmup.
Lat pull downs 3sets, 10 8 8
seatedcable row 2 sets, 10 8
deadlifts 3sets 10

hammer curls
ez bar curls
incline dumbell curl
concen curls

* thats basically my back/bi's routine, the other days are basically the same but with diff body parts of course.
 

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