The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Wannabebig Member
    Join Date
    Mar 2007
    Posts
    6

    workout routine critique

    Hey guys, this is my first workout routine. I'm just wondering what i'm doing right/wrong and what could be improved. I haven't added any ab exercises so take that into consideration. Any comments would be helpful

    Monday: (Lower Body)

    Squat (4x8)
    Lunges (4x8)
    Calf Raise (3x10)
    Leg Press (3x10)
    Seated Pulley Row (3x10)


    Tues: (Upper Body)

    Bench Press (3x8 and 2 x max)
    Incline Bench (3x8)
    Shoulder Press (3x10)
    Shrugs (3x10)
    Dumbbell Front Raise (3x8)
    Tricep Push Downs (3x10)
    Tricep Dumbell Kickbacks (3x10)

    Wed: Off

    Thurs:

    Deadlift (3x8 and 2 x max)
    Pull Ups (3 x max)
    Lat Pulldown (3 x 10)
    Back Extension (lower back) (3x8)
    Leg Press (3 x 8)
    Calf Raise (3x8)
    Dumbbell Bent Over Row (3x8)

    Fri: Off

    Saturday:

    Bench Press (3x8)
    Shoulder Press (3x10)
    Front Raise (3x10)
    Tricep Push Downs (3x8)
    Dumbbel Curl (3x10)

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  3. #2
    Senior Member MNRob's Avatar
    Join Date
    Feb 2008
    Location
    Rochester, MN
    Posts
    165
    Quote Originally Posted by stealthkid View Post
    Hey guys, this is my first workout routine. I'm just wondering what i'm doing right/wrong and what could be improved. I haven't added any ab exercises so take that into consideration. Any comments would be helpful

    Monday: (Lower Body)

    Squat (4x8)
    Front Squats (4x8)
    Straight Leg Deadlift (SLDL) (4x8)
    Calf Raise (3x10)

    Tues: (Upper Body)

    Bench Press (3x8 and 2 x max)
    Dips (4x8)
    Standing Shoulder Press (3x10)
    H-Rolls (4x8)

    Wed: Off

    Thurs:

    Deadlift (3x8 and 2 x max)
    Pull Ups (3 x max)
    Back Extension (lower back) (3x8)
    Barbell Bent Over Row (3x8)

    Fri:
    Squat (4x8) light weight
    Benchpress (4x8) light weight
    Deadlift (4x8)
    Ab Work

    Saturday: Off
    It seems you want to work out a little bit more than the standard MWF, that is fine and all, I suggeste treating Friday as a "light day" to hit the 3 big lifts that you are doing. I suggest taking out the shoulder raises, curls, incline press and such since they seem a bit redundant, ie either OH press or incline press or alternate them every week, no real need to do both in the same workout.

    I took out shrugs since your Deadlifts will hit your traps enough, no need to add another excercise. That isn't to say you can't add them in once you start progressing more to help assist your lifts. I put direct ab work at the end of the week because you will be working your core with squats, front squats, deadlifts, OH press, etc all week, give them one day of direct work and take the weekend to recover.

    I left your set/rep schema the same since I don't know your specific goals, what you have will give you a bit of strength and size, albeit at a slower pace than doing low or high reps for strenght or size, respectively, nothing wrong with that either. If you want strength over size go with 3 to 4 sets of 3-5 reps (weight that gives you 3-5 reps) otherwise lighten the weight and go for 10-12 reps at 4 sets.

    Take it for what it is worth.

    Rob

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