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Thread: advice with my routine

  1. #1
    Wannabebig Member
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    advice with my routine

    hey guys, i am new here, and yes i read the sticky thread at the top, i realize you get dozens of threads like these, but i have been taking my weight lifting very seriously for a while now, and that is why i joined this site, to have experted help and advice to get 110% out of every little thing i do since i put so much effort in.

    i dont know who is on here, but i trust their is alot of experience and expertise floating around, so please take a minute to look at what i am doing, and please give any constructive criticism or personal advice about modifications i can make to further improve my results and experience.


    Monday Thursday

    Chest, triceps, shoulders

    Bench press- 6 sets (10, 8, 8, 8, 8, 8)

    Cable cross over- 6 sets (10, 8, 8, 8, 8, 8)

    Incline dumbbell bench press- 6 sets ( 10, 8, 8, 8, 8, 8)

    Dips- 5 sets till failure

    Push ups- 5 sets till failure


    Seated triceps press - 6 sets (10, 8, 8, 8, 8, 8)

    Kneeling cable triceps extension- 6 sets (10, 8, 8, 8, 8, 8)

    Triceps pushdown rope attachment- 6 sets (10, 8, 8, 8, 8, 8)

    Triangle shaped pushups- 5 sets till failure.


    Dumbbell shoulder presses- 6 sets (10, 8, 8, 8, 8, 8)

    Front dumbbell raise- 6 sets (10, 8, 8, 8, 8, 8)

    Lateral raise with dumbbells- 6 sets (10, 8, 8, 8, 8, 8)



    Abs- 10x 30 ball crunches holding 5kg plate overhead (Monday & Friday)


    wednesday off.


    Tuesday, Friday

    Chin ups- 6 sets (10, 8, 8, 8, 8, 8)

    Incline bench pull- 6 sets (10, 8, 8, 8, 8, 8)

    Pull ups- 6 sets (10, 8, 8, 8, 8, 8)

    One arm dumbbell rows- 6 sets (10, 8, 8, 8, 8, 8)

    Preacher curls- 6 sets (10, 8, 8, 8, 8, 8)

    Cross body hammer curls- 10 sets (10, 8, 8, 8, 8, 8,8,8,6,6)

    Overhead cable curls- 8 sets- (10,8,8,8,8,8,6,6)

    Isolated seated bicep curls- 8 sets (10,8,8,8,8,8,6,6)


    * Have had some leg injuries; so have been going lighter on it of recent.

    Leg curls- 6 sets- 6 sets (10, 8, 8, 8, 8, 8)
    Leg extensions- 6 sets (10, 8, 8, 8, 8, 8)
    Calf raises- 6 sets (10, 8, 8, 8, 8, 8)


    saturday- sunday off

    many thanks to those who took the time to read and provide advice.

    adam

  2. #2
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    sorry as i know this is going to seem half-assed, but please reread the stickies as your routine is not optimal whatsoever.

    You also have no squats and no deadlifts.

  3. #3
    Moderator Off Road's Avatar
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    That's not looking too good. Tons of exercises, almost all upper body, very limited lower body, more work days than rest days, 100 sets a week that directly work your biceps, and I could go on and on about the badness of that routine. Go back and read the stickies again.
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  4. #4
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    Quote Originally Posted by JRider23 View Post
    sorry as i know this is going to seem half-assed, but please reread the stickies as your routine is not optimal whatsoever.

    You also have no squats and no deadlifts.
    yeah i have torn my hamstrings several times, last was 2 months ago, so i have lowered the work load on my legs.

    rest time i take 1.30-2 min between sets.

    not sure if this justifies the extra on the biceps or not, but when i was younger i used to have a bench press at home, i only ever used that for a couple of years, i feel my chest and triceps are further advanced than my biceps in regards to my upper half.

  5. #5
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    Quote Originally Posted by Off Road View Post
    That's not looking too good. Tons of exercises, almost all upper body, very limited lower body, more work days than rest days, 100 sets a week that directly work your biceps, and I could go on and on about the badness of that routine. Go back and read the stickies again.
    if you have some constructive criticism for me then by all means go ahead, thats why i posted it up, to improve details

  6. #6
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    Quote Originally Posted by JRider23 View Post
    sorry as i know this is going to seem half-assed, but please reread the stickies as your routine is not optimal whatsoever.

    You also have no squats and no deadlifts.
    what could i do to improve it? anyone? ?

  7. #7
    Senior Member jtteg_x's Avatar
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    http://www.wannabebig.com/cat/training/routines

    pick out a routine that suits you best. if you want to focus on a particular muscle group, it wouldn't hurt much to do a bit extra work.

  8. #8
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    Quote Originally Posted by jtteg_x View Post
    http://www.wannabebig.com/cat/training/routines

    pick out a routine that suits you best. if you want to focus on a particular muscle group, it wouldn't hurt much to do a bit extra work.
    thank you

  9. #9
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