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Thread: hey chris

  1. #1
    Gettin Lean Goin_Big's Avatar
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    hey chris

    If you were gonna do a 4 day a week routine what would it be?
    I know you recommend 5 sets for each muscle group and I kinda like that idea. Just wondering what kinda routine you'd do, and if you'd do each muscle once or twice a week. Oh yea, and for this answer assume that you're 18 again
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  2. #2
    Administrator chris mason's Avatar
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    Ahhh, to be 18 again ! Oh well, ok, I posted a 4 day split some time ago that worked well for me back then. It was based on a split Mike Mentzer used, see if you can dig it up. Wait, I just remembered I saved it. Hang on....

    Monday and Thursday

    Chest:
    Pec-Deck (to failure)
    Incline Barbell Press
    (forced reps)
    Cable or Dumbbell Fly

    4 cycles with no pause between movements

    Triceps:
    Triceps Extension (Nautilus)
    Weighted Dip

    3 cycles of 8 reps to failure with no rest between movements (rest between cycles)

    Thighs:
    Heavy Leg Extension 1 x 10 reps
    Leg Press 1 x 10 reps
    Parallel Squat 1 x 10 reps
    Leg Curl 1 x 10 reps

    Sometimes the above exercises are performed in superset style. He always uses maximum poundages.

    Tuesday and Friday

    Back:
    Pullover (Nautilus)
    Close-Grip Chin (underhand)

    2 cycles of superset

    Long Cable Pull 2 x 8 reps
    One Arm Dumbbell Row 2 x 8 reps

    Deltoids:
    Lateral Raise (Nautilus)
    Press Behind Neck (Nautilus)

    2 cycles of superset

    Biceps:
    Preacher Bench Curl
    Barbell Curl

    superset above for 3 cycles (I have done this, it is awesome)

    Concentration Dumbbell Curl

    Calves:
    Toe Raise (calf machine)
    Toe Raise (leg press)

    1 set each


    Ok, that is the Mentzer exact split. I used the same bodypart by day format, but skipped the giant sets and went with straight sets using exercises I preferred. For example, on day one I would use straight sets for bench presses, dips, skulls, and squats. So, pick your favorite exercises and insert them into the bodypart by day format above. Take a week or so off first, then give the routine a go.

  3. #3
    Gettin Lean Goin_Big's Avatar
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    I'd just like to point out that I have never seen a nautilus machine

    Basically you're saying to switch in what exercises I can do and then follow the routine?

    Like, for example, I can only do 4 dips on a good day so I probably shouldn't have those atm and also I have no access to nautilus machines as stated above


    (....I guess I shouldn't have said if he was 18, hehehehe)

    oh ya, was that pec deck serious?
    Last edited by Goin_Big; 06-01-2002 at 08:37 PM.
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  4. #4
    Administrator chris mason's Avatar
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    Right, pick your own exercises. I did do the exact routine for some time, and it worked well. For the majority of the time I followed the basic protocol (over 2 years), I picked exercises I liked and used them. Don't worry about the machines, use free weights of your choice.

  5. #5
    Gettin Lean Goin_Big's Avatar
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    cool, thanks chris, I'll give it a try.

    squats twice a week should be fun
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  6. #6
    Administrator chris mason's Avatar
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    Just remember, you must use low volume on this routine. I would suggest only 2 maximal sets for the squats.

  7. #7
    Gettin Lean Goin_Big's Avatar
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    that's what I was gonna ask you.

    Should I be going for between 6 and 10 reps?

    I know you said failure, but I still need a rep range to put the weight on.

    also, the f'ing Y is stupid so my leg press and leg curl is upstairs, could I go
    squats
    leg press
    leg extension
    leg curls

    if it's just those 4 sets then I'm guessing that would work fine, but I wasn't sure if you wanted me to do cycles on that to.

    do you think that would work?
    Last edited by Goin_Big; 06-02-2002 at 10:14 AM.
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  8. #8
    Gettin Lean Goin_Big's Avatar
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    I tried it out today Chris (yea so I ignored the 1 week off thing)

    Chest workout felt pretty good, tris felt pretty good, but the leg workout didn't seem that great. I was able to walk away normal.....

    I think I need to get a belt as I haven't been able to fully push myself on squats since coming back from injury.

    maybe that was the problem.
    Beachbody coaching lets you turn your hobby into a career - Beachbody

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