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the routine iam following any suggestions

crackerjack414

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Oct 20, 2002
Messages
529
this is what iam following right now with tons of variations. Ive tried adding a little here and there. Iam considering making it a full out hit routine. My main questions is how could I change this around to bring up lagging body parts for me bicepts hamstrings and lats? any suggestions


Monday - Chest/Biceps

Incline Bench Press: 1x20 (warm-up/pre-exhaust), 3x8
Incline DB Press: 3x8
Incline DB Flyes: 2x10
Flat DB Flyes: 2x10
Flat DB Bench: 3x8

Barbell Curls: 1x12, 1x10, 1x8, 1x6, 1x4
Seated Incline DB Curls: 2x8
Single Arm DB Preacher Curls: 2x10


Tuesday - Quads/Hams/Calves

Barbell Squats: 1x12, 1x10, 1x8, 2x6
Leg Extension/Leg Press Supersets: 3x12/8

Stiff Legged Deadlifts: 1x12, 1x10, 3x8
Hamstring Curls: 3x8

Standing Calve Raises: 3x8/12 Dropsets


Wednesday - Rest


Thursday - Delts/Triceps

Military Press: 1x12, 3x8
Seated DB Press: 3x6
DB Lat Raise/Front Raise Supersets: 2x10/10

Skullcrushers: 1x12, 3x8
Rope Pressdowns: 3x8
Straight Bar Pulldowns: 2x12


Friday - Back/Traps

Deadlifts: 1x10, 1x8, 3x6
Barbbell Row: 1x10, 1x8, 1x6
Low Cable Row: 2x8
Wide Grip Pulldowns: 2x10
DB Shrugs: 1x12, 1x10, 3x8
 

vitor

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Jun 8, 2002
Messages
1,184
Hmm

How about M-T Th Saturday, get some more rest, also the chest day seems a bit over loaded, I dont know your recovery abilty but I think I have you doing about 14 sets of chest, and 9 for biceps.

vitor

Looks good, take a journal record lifts, when you are not progressing change it up,
 

crackerjack414

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Joined
Oct 20, 2002
Messages
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thanks,ill drop the volume on my chest training a bit and take a little more time resting up. Ive been recording my lifts for a while but Iam kinda platued with my bench at 300x1 squat at 510x1
and deads at 500x1. Oh iam 5'5 5'6 170 at 10% at 19. Any other recomendations for problem areas?
 

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