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
    Senior Member
    Join Date
    May 2004
    Posts
    117

    Please critique my routine

    I need some advice on how to improve my routine (should I switch anything around or use other exercises, etc.) I just don't want to overtrain my muscles and I don't want to give them TOO much rest. Please help me out, criticize my routine. I want to be able to get the best out of my workouts, and I hope you guys can help me do that.

    Here is my routine:
    DAY 1: Chest, Triceps
    DAY 2: Biceps, Forearms
    DAY 3: Traps, Back, Abs
    DAY 4: Deltoids
    DAY 5: Legs
    DAY 6: Abs


    Here are the exercises I use, and the order I do them in:

    DAY 1
    CHEST:
    1) Flat wide bench press (4 sets)
    2) Incline wide bench press (4 sets)
    3) Level dumbbell flyes (4 sets)

    TRICEPS:
    1) Level close-grip bench press (4 sets)
    2) One-arm triceps extension (4 sets per arm)
    3) Dumbell kickbacks (4 sets per arm)


    DAY 2
    BICEPS:
    1) Concentration curls (4 sets per arm)
    2) Standing barbell curls (4 sets)
    3) Preacher curls (3 sets)
    4) Hammer curls (3 sets)

    FOREARMS:
    1) Reverse wrist curls (4 sets)
    2) Behind-the-back wrist curls (4 sets)
    3) Hammer wrist curls (4 sets)


    DAY 3
    TRAPS:
    1) Barbell shrugs (4 sets)
    2) Behind-the-back barbell shrugs (4 sets)

    BACK:
    1) Deadlifts (4 sets)
    2) Bent-over barbell rows (4 sets)
    3) One-arm dumbbell rows (4 sets per arm)
    4) Lying dumbbell rows (4 sets)


    DAY 4
    DELTOIDS:
    1) Arnold presses (3 sets)
    2) Forward raises (3 sets)
    3) Lateral raises (4 sets)
    4) Bent-over lateral raises (4 sets)


    DAY 5
    LEGS:
    1) Squats (4 sets)
    2) Leg extensions (3 sets)
    3) Lying leg curls (4 sets)
    4) calf raises (4 sets)

    DAY 6
    ABS:
    1) Reverse crunches (2 sets)
    2) Crunches (2 sets)
    3) Side crunches (2 sets per side)
    *I also do this ab routine at the end of my workout on day 3


    Stats:
    Age= 17
    Weight= 151
    Height= 5'8''
    Bench= 125lbs X 10REPS (I've never tryed maxing out)
    Curl= 80lbs X 6REPS


    Anyways, this is my routine. I would greatly appreciate it if you guys could help me out and critique it. Thanks!!
    Last edited by mike107; 06-06-2004 at 11:57 PM.

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