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Thread: routine help. coming back baby.

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  1. #1
    Join Date
    Dec 2004

    routine help. coming back baby.

    ok soi decided to join the Y with my friend. i used to lift but then quit for a while during cc season and just now started up again. tomorrow will begin my second week of lifting. i'm just trying to get in shape for CC, and gain some strength. don't care about size, but if i get some whatever, if not that's cool too. so anyway i was thinkign about just rocking the wanna be big routine #1 which is the following.

    but i was wondering if for what i'm trainign for i should use the same number of reps and whatnot, and if since i'm basically a beginner since i'm just coming back from a while if i should be resting each body part a full week before working it out again. cus you know those noob gains, sometimes you don't need to rest it that long.

    i must say it feels good to work out again.

    i'm also going to be running 30 minutes 5-6 days a week, because my CC coach told me to start now.

    Day 1 : Chest and Back


    Flat Barbell Bench Press : 2 x 6-8 reps
    Low Incline Dumbbell Press : 2 x 6-8 reps
    Dips : 2 x 6-8 reps


    Chin ups : 2 x 6-8 reps
    Deadlifts : 2 x 6-8 reps
    Barbell Rows : 2 x 6-8 reps
    Shrugs : 1 x 10 reps

    Day 2 : OFF

    Day 3 : Legs

    Squats : 2 x 6-8 reps
    Hack Squats : 2 x 6-8 reps
    Leg Curls : 2 x 6-8 reps
    Straight Legged Deadlifts : 2 x 6-8 reps
    Standing Calve Raises : 4 x 10 reps

    Day 4 : OFF

    Day 5 : Shoulders, Triceps and Biceps


    Military Press in Rack : 2 x 6-8 reps
    Seated Dumbbell Press : 2 x 6-8 reps
    Standing Lateral Raises : 2 x 10 reps
    Triceps :

    Narrow Grip bench Press : 2 x 6-8 reps
    French Press : 2 x 6-8 reps

    Biceps :

    Barbell Curls : 2 x 6-8 reps
    Hammer Curls : 1 x 6-8 reps

    Day 6 : OFF

    Day 7 : OFF

  2. #2
    Super Human kingkrs's Avatar
    Join Date
    Feb 2006
    FT. Hood TX
    Hey man if you are in Cross Country then stick to the basics. Like heavy compound movements deadlifts, squats, presses etc. if you want faster then deadlift. RDL and SLDL will help out that speed and explosiveness. But don't go crazy with all kinds of sets and stuff cuz you will wear yourself out for the running that you are doing. You can do all that stuff after the season.
    The difference between the freaks and the flock is the ****ing fork!
    You wanna gain weight? Then it's time to squat!


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