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Thread: my routine

  1. #1
    Almost Famous johnny123's Avatar
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    figured why not post it. any feedback appreciated

    Monday chest/back

    flat bench warmup 1x10
    flat bench 1x 6
    incline DB 2x 6-8
    flat DB 1x 6-8
    dips to failure

    deadlifts 1x10 1x8 1x6 1x 5-6
    chins- as many as i can do until i can do 20
    BB rows 1x8


    wed legs/bis/tris

    squat 1 warmupx 10, 1x 8, 1x 7, 1x 6
    leg press 1x8
    leg extention 2x 8
    calf rasie 2x 8-10

    bis BB curls 2x 8-10
    2-3 sets 6-8 reps hammers or alt DB incline curls
    2-3 sets close grip bench 6-8 reps
    cable press down 1-2 x 8-10 reps

    fri- shoulders/traps

    military press 2x 6-8
    DB raises 2x 8-10
    shrugs DB and BB 4 sets 6-8 reps
    heavy metal music is destroying my brain

  2. #2
    Senior Member Sun's Avatar
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    This is just my personal opinion.

    Flat Bench works mid-overall pectoral. So you should be doing NO MORE than 4 sets, and NO LESS than 2. This goes for not only chest, but other groups as well. If you feel the need to go with Dumbbell and Barbell, do barbell one week and dumbbell the next. By personal preference, I don't like to mingle around with any more equipment than I have to during the day. Sometimes I can really zone in on a part, and I start feeling it... then when I've switched equipment, I can't hammer it as well.

    That warm-up set doesn't really count as a workset. Like I said, my personal opinion though. And sure though, you're going hard on shoulders (6-8 reps, so I would just assume). Why not kick out a couple more sets, or just one on each exercise? Especially the press. Go with gradually inclining weight from the first set, and just keep slapping it on. That way, you get stronger, and you shock the muscle = more growth.
    Last edited by Sun; 03-26-2001 at 02:15 PM.

  3. #3
    Almost Famous johnny123's Avatar
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    thanks! not sure what you mean though, there is 2 sets of working flat bench, 1 warmup. does that fit in your no less than 2 no more that 4? thanks
    heavy metal music is destroying my brain

  4. #4
    Senior Member Sun's Avatar
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    Sorry, I had to edit my post accordingly. You were doing 2 sets, but like I said... just focus on barbell one week, and dumbbell the next if you absolutely gotta. When you get in there man, focus on the part you're going after... and hit the hell out of it. It's hard to do that (For me, anyway) when I've gotta jump from piece to piece, putting crap together.

    I'm by no means an expert on this, but I think you might get a little better results with an extra heavy set in there somewhere.

    Hit it hard, bro.

  5. #5
    Senior Member Sun's Avatar
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    Er, another addition to that.

    By default, this is my routine. I get decent out of it:

    Incline DB Press -
    Set 1@12 reps (Warm-up)
    Set 2@8-10 reps
    Set 3@6-10 reps
    Set 4@4-10 reps

    Flat BB Press -
    Set 1@8-10 reps
    Set 2@6-10 reps
    Set 3@4-10 reps

    Flyes -
    Set 1@12 reps (Light warm-up for that isolation)
    Set 2@8-10 reps
    Set 3@6-10 reps
    Set 4@4-10 reps

    Dips
    Set 1 to failure
    Set 2 to failure
    Set 3 to failure

  6. #6
    Almost Famous johnny123's Avatar
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    thanks sun! yeah i see your point. thing is my chest has almost been the one ive gotten the most results with size and stregnthwise. i wish i could say the same for the rest of me! im 180 i work with 205 for reps and for the DB flat i work with 85-100's. im kind of partial to DB's, but ill try to switch it up week to week for the heck of it!
    heavy metal music is destroying my brain

  7. #7
    Senior Member Sun's Avatar
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    It's good to switch sometimes. Don't get me wrong, man.

    Usually though the only time I will switch from my default (Simply because that is how I am comfortable) ... is when I find myself hitting a plateau. Whether it be weight, or growth.

    But since I am not that big anyway, a lot of it is instinct.

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