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Thread: is this workout fgood????

  1. #1
    Wannabebig Member
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    is this workout fgood????

    Monday

    Chest

    Flat Bench Press -- 5 sets 12, 11, 10, 9, 8 reps

    Decline Bench Press -- 5 sets 12, 11, 10, 9, 8 reps

    Triceps

    Tricep Pushdowns -- 5 sets 12, 11, 10, 9, 8 reps

    Sitting Tricep Extentions -- 5 sets 12, 11, 10, 9, 8 reps

    Shoulders

    Side Lateral Raises -- 5 sets 12, 11, 10, 9, 8 reps

    Seated Military Presses -- 5 sets 12, 11, 10, 9, 8 reps



    Tuesday

    Back

    Bent-over Lat Rows -- 5 sets 12, 11, 10, 9, 8 reps

    Lat Pull-Downs -- 5 sets 12, 11, 10, 9, 8 reps

    Dumbbell Shoulder Shrugs -- 5 sets 12, 11, 10, 9, 8 reps

    Biceps

    Seated Preacher Curls -- 5 sets 12, 11, 10, 9, 8 reps

    Standing Alternating Curls -- 5 sets 12, 11, 10, 9, 8 reps

    Forearms

    Standing Dumbbell Wrist Curls -- 4 sets 12

    Seated Reverse Barbbell Curls -- 4 sets 12



    Wednesday
    Legs

    Quardriceps

    Leg Presses -- 5 sets 12, 12, 10, 8, 8 reps

    Leg Extentsions -- 5 sets 12, 12, 10, 8, 8 reps

    Hamstrings

    Leg Curls -- 6 sets 12, 12, 10, 10, 8, 8,

    Calves

    Calf Raises -- 8 sets of 20 reps



    Thursday

    Chest

    Close Grip Bench Press -- 5 sets 12, 11, 10, 9, 8 reps

    Incline Bench Press -- 5 sets 12, 11, 10, 9, 8 reps

    Triceps

    Kickbacks -- 5 sets 12, 11, 10, 9, 8 reps

    Standing Tricep Extentions -- 5 sets 12, 11, 10, 9, 8 reps

    Shoulders

    Forward Lateral Raises -- 5 sets 12, 11, 10, 9, 8 reps

    Arnold Presses -- 5 sets 12, 11, 10, 9, 8 reps





    Friday

    Back

    Seated Lat Rows -- 5 sets 12, 11, 10, 9, 8 reps

    Wide Grip Chin-ups -- 5 sets 12, 11, 10, 9, 8 reps

    Barbbell Shoulder Shrugs -- 5 sets 12, 11, 10, 9, 8 reps

    Biceps

    Ez-Curls -- 5 sets 12, 11, 10, 9, 8 reps

    Concentration Curls -- 5 sets 12, 11, 10, 9, 8 reps

    Forearms

    Seated Barbbell Wrist Curls -- 4 sets 12

    Seated Reverse Barbbell Curls -- 4 sets 12



    Saturday

    Off or Take Thursday off and bump the schedule up a day.



    Sunday

    Off



    ID LIKE UR OPINIONS ON THIS WORKOUT..IT WAS POSTED AS A GOOD GETTING CUT UP ROUTINE,in addtion to diet of course!!1

  2. #2
    Player Hater PowerManDL's Avatar
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    I wouldn't do it......unless half those sets are warmups. Even then I probably wouldn't do it.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

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  3. #3
    Convicted Felon Kromax's Avatar
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    Them's a lot of sets.
    "When you have to kill a man, it costs nothing to be polite."

    - Sir Winston Churchill (1874-1965)

  4. #4
    Bodybuilding Mythbuster
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    (body shudders in sympathetic pain) About the only thing that routine is good for is ensuring you can (legally) use the handicapped parking spaces.tuttut Cut those sets by about two-thirds. Train only three days a week max.

  5. #5
    Ex-Mod Jane's Avatar
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    Way too many sets. And this is a cutting routine? Then your body will definitely not have the nutrients needed to support such a program. I think training 3-4 times a week is plenty, and no need to take over an hour each time.
    "Then on leg day do squats, lunges, stiff legged deadlifts, fluffernutters, and calf raises."--Belial, training a newbie

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  6. #6
    Wannabebig Member
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    well thats interesting ...but i read this book by arnold schwarzenneger and the cutting workout he advocated for beginners was even more into volume than wat i wrote here

    this workout is not wat im doin now...i found it as a result of a search on the net

  7. #7
    What ChrisH's Avatar
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    I think arnold schwarzenneger was a fan of lots of volume. Obviously it worked for him, but for many people that sort of routine is too high volume and is overtraining.
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
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    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  8. #8
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    ok??but wat about this??

    ok i agree...but surely many guys who i talk to in my gym and are pretty cut up tell me that in additon to diet,they use a workoutalmost similar to mine, with respect to the fact that they too do 5 sets of 15 12 10 8 8 ,taking each set to failure.....

    on e of the guys i know used to do sumthin like this.the wts i cant say,and reps are above

    chest bench press
    incline bd press
    decline db press
    dips

    back-chin ups
    t bar
    seated rowes
    one arm cable puls....each of these was 5 sets..to failure and pretty cut up
    used to take like 1 anda half hrs !!!and he was there like 5 days in a week.......
    my point is surley there mus t be sum LOGIC to high volume.....training with respect to cutting

  9. #9
    Bodybuilding Mythbuster
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    Lots of people like to SAY they do high volume, but in reality it turns out quite different. If someone has good genetics or is on steroids they can get away with high volume for a while, but eventually it will catch up with them. If these friends are doing high volume, I would say, they are getting ripped DESPITE high volume, not because of it. But they are either using gear, have good genetics or BS'ing you. Most people who are natural could not tolerate such a volume of work. I have been training for 12+ years and all three of my core lifts BB Deadlift, Leg Press and Machine Bench are in the 300lb+ range(BB Bench is quite a bit lower) so I do have some knowledge of what I am talking about.
    But hey it's your body. If you want to do it go ahead. But don't ask for advice and then disregard it

  10. #10
    Self Satisfaction bigkevin20's Avatar
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    I say do 15 - 10 -5 - "1-3 max" lift heavy on all repps being able to complete each one
    and consentrate only on 1-2 muscle groups per day with a week of rest between that group before you hit them again. I have been doing this and have increased weight or reps on all lifts every week. when you can do more than 15 easy than add more weight and adjust the routine so you last set is still a struggle
    Age 23 Height 5'10 weight 210 2 years complete of serious lifting.
    At 5'10" last Jan/02 I was 280 Lbs with a 44 waist.
    Now as of Dec/02 I am 210 with a 34-36 waist. A year complete 70 pounds lost now lets get big .
    Goal Deadlift 500 by summer now..
    02/10/03 405X3 425X1
    02/17/03 435X1
    02/24/03 445X1
    03/03/03 455X1
    03/10/03 455X3 "rack pull" 500X1 "rack pull MISS"
    03/17/03 405X6, "Rack Pulls 505X3, 525X1.... 555X1 Miss"
    04/14/03 465X1 verry difficult
    05/12/03 475X1 Easy!!! 500X1 Miss"real close"
    05/19/03 435X5
    06/16/03 Rack pulls 555X2, 600Xmiss
    07/14/03 500X1 GOAL ACHIEVED!!!!
    10/06/03 500X4 555X1 Miss
    10/13/03 535X1
    11/10/03 Rack pull 500X7
    GOAL for 2004 get back to a low fat% and keep it 8 -10% would be great.
    06/29 rack pull 700X3
    07/6/04 600x1 at 216
    09/6/04 600X1 at 208 Rack pull 720X3
    NEW GOAL BENCH 400 BY FEB 2005 "not sure about this one"

  11. #11
    eating out millertime's Avatar
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    It's a good workout, but it's high volume. If your body can recover from it, you should be fine.

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