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ctwice23
07-12-2008, 09:17 PM
6'6" 210..i'm 18 i've been working out all through high school off and on and i was a basketball player so it was kinda hard to put on weight and just in march did i get serious.. since then i've gone from 190 to 210 and from a 185 bench to a 245 bench and i'm getting stronger each time i workout.. here's my routine, my goal is to get to 315 on bench by december and squat in the 300's (long legs, just not my cup of tea haha)

monday:
2xwide grip pull downs
2xback pull downs
2xv-bar pull downs
3xcable rows
3x dumbbell rows
3x bent over lateral cable raises

tuesday:
bench routine
3x incline
3x dumbbell bench
3x incline dumbbell bench
3x cable cross-overs

wednesday:
6x squats
3x leg extensions
3x leg curls
4x calf raises

thursday:
tri-set 3x preacher curls, cable curls, seated incline curls with 2-3 minutes rest between sets
2x reverse curls
2x concentration curls

friday:
bench routine
tri-set 3x skull crushers, tricep pushdowns, dips until failure with 2-3 minutes rest
2x superset with seated behind the neck tricep extensions and tricep kickbacks

heavy low reps one week, medium weight high reps the next

also, i want huge lats, am i doing enough on my back day? any outher exercises are helpful

BigTallOx
07-13-2008, 09:00 PM
6'6" 210..(snip) long legs, just not my cup of tea haha

I'm 6'8" and also have long arms and legs, but never use having long limbs as an excuse. Thats a negative thought, and I know some people may think this sounds crazy, but even a small negative thought like that will effect your performance and results.

But that's just my opinion. Good luck.