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Thread: my routine, suggestions ?

  1. #1
    Wannabebig Member Midian's Avatar
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    Nov 2003
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    Brussels, Belgium
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    my routine, suggestions ?

    i'm gonna start this routine next week, now

    this is the first time i split up hamms and quads
    this is high volume for me i usually train much lover volume

    any suggestions ??

    monday: rest
    tuesday: chest/tri's
    wednesday: quads/forearms/calves
    thursday: rest
    friday: shoulders/abs
    saterday: back/hamms
    sunday: rest

    monday: chest/tri's

    chest

    Flat Db bench (2) *10-12
    incline Db bench(2) *10-12
    weighted chest dips (2) *10-12

    triceps

    reverse grip floor press (1) *12
    skull crushers (1) *12
    two armed one Db extensions (1) *12


    wednesday

    quads

    squats (3) 1*12//*1*10//1*8
    front squats (3) 1*6// 1*4//1*2

    calves

    plate raises (2) 2*10-12
    seated calve raises (2) *15
    standing calve raises (heavy) (2)*10-12

    forearms

    seated Db wrist curls (2) (pyramid) + 4 kg *12
    seated Db reverse wrist curls (1) *12
    thick bar holds (2) *30 sec

    friday: schouders/abs/traps

    shoulders

    military press (1) *10-12
    front raise (1) *10-12
    shoulder press (1) *10-12
    lateral raise (1) *10-12
    cuban press (1)

    traps

    power shrugs (2)
    overhead shrugs (1)

    abs

    weighted crunches (2)
    hip raises on incline bench (2)
    static squat on decline bench (1)

    saterday: back/hamms

    back

    deadlift (3) 1*10//1*6//1*3
    bent over rows (2) *10-12
    T-bar rows (2) *10-12
    chins (1)

    hamms

    standing leg curls (1)
    stiff legged deadlifts (2)
    lunges (1)
    Under fullmoons waxing lyrically
    Death's poetry floods the soul
    Like the recking weed of a demon freed
    To curse the star with vertigo
    And in their dance, in trance I prise wide
    Slick rifts twixt obsidian thighs
    Hymeneal gates to other sides
    A labyrinth wherein Midian hides

  2. #2
    Wannabebig Member
    Join Date
    Mar 2003
    Location
    Ottawa
    Posts
    69
    why split quads and hamms?

  3. #3
    Wannabebig Member Midian's Avatar
    Join Date
    Nov 2003
    Location
    Brussels, Belgium
    Posts
    75
    Originally posted by Pipimo
    why split quads and hamms?
    well why split up tri's and bi's ??

    i deadlift on back day and sore or not fully recovered hamms keep me from going heavy
    Under fullmoons waxing lyrically
    Death's poetry floods the soul
    Like the recking weed of a demon freed
    To curse the star with vertigo
    And in their dance, in trance I prise wide
    Slick rifts twixt obsidian thighs
    Hymeneal gates to other sides
    A labyrinth wherein Midian hides

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