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Thread: *** Edit This Routine ***

  1. #1
    Senior Member
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    Well, I went back to the drawing board and put together a new routine based on the suggestions I received from many more experienced lifters at this site and others. I've posted my new routine below, and I'd like some feedback on this one if you don't mind, as well. I am currently 6'0", 170lbs. looking to gain 20-30lbs. of lean mass, while also maintaining definition - and is coupled with a high protein diet and 2-3 servings of a 100% Whey Protein Supplement.

    Here it is:

    TUESDAY: CHEST & TRICEPS

    FLAT BENCH PRESS 1 X 6-8 @ 135LBS 3 X 6-8 @ 70%, 80%, 90%
    INCLINE DUMBBELL PRESS 3 X 6-8 @ 70%, 80%, 90%
    FLAT DUMBBELL FLYS or CABLE CROSSOVERS 2 X 8-10 @ 80%, 90%
    DECLINE DUMBBELL PRESS 1 X 6-8 @ 90%
    CABLE TRICEP PUSHDOWNS or ROPE EXTENSIONS 2 X 8-10 @ 80%, 90%
    LYING TRICEP EXTENSIONS 2 X 8-10 @ 80%, 90%
    ONE-ARM DUMBBELL KICKBACKS 2 X 8-12 @ 70%, 80%

    THURSDAY: SHOULDERS & BICEPS

    SEATED DUMBBELL SHOULDER PRESS 1 X 6-8 @ 50% 2 X 8-12 @ 80%, 90%
    FRONT DUMBBELL RAISES 2 X 10-12 @ 80%, 90%
    LATERAL DUMBBELL RAISES or REAR DUMBBELL RAISES 2 X 10-12 @ 80%, 90%
    DUMBBELL SHRUGS 2 X 10-15 @ 80%, 90%
    BARBELL CURLS 2 X 8-10 @ 70%, 80%
    INCLINE DUMBBELL CURLS 2 X 8-10 @ 70%, 80%
    WIDE-ARM GRIP CURLS 2 X 8-10 @ 70%, 80%
    CONCENTRATION CURLS 1 X 8-10 @ 90%

    SATURDAY: BACK & ABS

    WIDE-GRIP FRONT CHINS 2 X 6-10 @ BODYWEIGHT
    DEADLIFTS 1 X 6-8 @ 50% 2 X 8-12 @ 80%, 90%
    HYPEREXTENSIONS 2 X 15-20 @ BODYWEIGHT
    ONE-ARM DUMBBELL BENT-OVER ROWS or SEATED CABLE ROWS 2 X 8-12 @ 80%, 90%
    WIDE-GRIP BEHIND-THE-NECK PULLDOWNS 1 X 6-8 @ 50% 2 X 8-12 @ 80%, 90%
    SIDE BENDS or SIDE CRUNCHES 2 X 30-40
    INCLINE SIT-UPS 2 X 15-20
    KILLER CRUNCHES 2 X 15-20

    SUNDAY: LEGS

    LEG EXTENSIONS 3 X 10-12 @ 60%, 80%, 90%
    SQUATS 1 X 6-8 @ 135LBS 2 X 10-12 @ 70%, 80%
    HACK SQUATS 2 X 10-12 @ 70%, 80%
    STIFF-LEGGED DEADLIFTS 2 X 10-12 @ 70%, 80%
    STANDING CALF RAISES 3 X 12-15 @ 70%, 80%, 90%

  2. #2
    Senior Member
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    try lowering your volume

    chest, drop one or two pressing movements and do flys instead of cable crossovers

    triceps, drop the kick backs

    shoulders, looks pretty good

    biceps, you only need 2-3 sets, so just do bb curl and maybe one other excercise

    back, for chins use shoulder width suppinated chins, drop the hyperextentions, i don't like behind the neck pulldowns so if you're going to do them do them in front of the head (safety), try t-bar rows too

    legs, drop the leg extentions or do them very light for high reps.

    LESS IS MORE

  3. #3
    Moderator Adam's Avatar
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    Behemouth seemed to cover everything
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  4. #4
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    looks pretty complicated. concentrate more on the basics, bench/squat/deads/chins; these are the only true "mass builders"
    "The harder you train, the harder it is to give up" ~Vince Lombardi~

  5. #5
    Senior Member
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    I would add another set of shrugs. Add 2 more sets of squats and drop the hacks. Also drop the set of decline, they are worthless, and drop the # of sets on your biceps.
    I'm back, bet most of you don't even know my name!

  6. #6
    Senior Member
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    decline presses are a very productive excercise for your pectoralis major more so than flat or incline because it better mimics the primary function of the muscle. why do you find that they are useless?
    LESS IS MORE

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