Alright, rate my improved lifting plan

Discussion in 'Fitness & Nutrition' started by undirected, Sep 7, 2008.

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  1. undirected

    undirected Guest

    [FONT=Arial, sans-serif]Saturday – Chest[/FONT]
    • [FONT=Arial, sans-serif]4 sets incline db or barbell 8-12[/FONT]
    • [FONT=Arial, sans-serif]3 sets flat db or barbell 8-12[/FONT]
    • [FONT=Arial, sans-serif]3 sets db fly 12-12 reps[/FONT]
    • [FONT=Arial, sans-serif]2 sets weighted dips [/FONT]
    • [FONT=Arial, sans-serif]Calves (weighted calf press 4 sets 12 reps)[/FONT]
    [FONT=Arial, sans-serif]Sunday – Legs[/FONT]
    • [FONT=Arial, sans-serif]4 sets leg extensions 10-15 reps[/FONT]
    • [FONT=Arial, sans-serif]4 sets squat 6-10 reps[/FONT]
    • [FONT=Arial, sans-serif]3 sets leg press 10-12 reps[/FONT]
    • [FONT=Arial, sans-serif]4 sets leg curl 10-12 reps[/FONT]
    • [FONT=Arial, sans-serif]3 sets barbell lunges 10-12 reps (would like to find another exercise which targets the same muscle groups)[/FONT]
    • [FONT=Arial, sans-serif][FONT=Arial, sans-serif]Abs (crunches, unlimited)[/FONT][/FONT]
    [FONT=Arial, sans-serif]MONDAY OFF[/FONT]




    [FONT=Arial, sans-serif]Tuesday – Back[/FONT]
    • [FONT=Arial, sans-serif]Pull-ups 4 sets up to 15 [/FONT]
    • [FONT=Arial, sans-serif]DB row 4 sets 8-12[/FONT]
    • [FONT=Arial, sans-serif]Front Pulldown wide/narrow (alternating) 3 sets 8-10[/FONT]
    • [FONT=Arial, sans-serif]Cable row 3 sets 6-10[/FONT]
    • [FONT=Arial, sans-serif][FONT=Arial, sans-serif]Calves[/FONT][/FONT]
    [FONT=Arial, sans-serif]Wednesday – Shoulders/arm[/FONT]
    • [FONT=Arial, sans-serif]3 sets db press or front military 8-10[/FONT]
    • [FONT=Arial, sans-serif]3 sets DB lateral raise 10-12[/FONT]
    • [FONT=Arial, sans-serif]3 sets rear lateral raise10-12[/FONT]
    • [FONT=Arial, sans-serif]6 sets barbell shrugs 10-12[/FONT]
    • [FONT=Arial, sans-serif]Abs[/FONT]

    [FONT=Arial, sans-serif]THURSDAY OFF[/FONT]
    [FONT=Arial, sans-serif]
    Friday – Triceps
    [/FONT]
    • [FONT=Arial, sans-serif]3 sets cable pushdown [FONT=Arial, sans-serif]10-15[/FONT][/FONT]
    • [FONT=Arial, sans-serif]3 sets DB French curl 6-10[/FONT]
    • [FONT=Arial, sans-serif]3 sets reverse cable push down 8-10

      Biceps
      [/FONT]
    • [FONT=Arial, sans-serif]3 sets DB curl 8-12[/FONT]
    • [FONT=Arial, sans-serif]3 sets preacher machine or db/barbell 8-12[/FONT]
    • [FONT=Arial, sans-serif]2 sets DB hammer curl 10-15[/FONT]
    • [FONT=Arial, sans-serif][FONT=Arial, sans-serif]2 sets dumbbell w[/FONT]rist curls 13-15 reps
      [/FONT]
    • [FONT=Arial, sans-serif]Abs (2 sets 25 crunches)[/FONT]
     
    Last edited by a moderator: Sep 7, 2008
  2. Simple

    Simple Sexy Beatch

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  3. tbizzle

    tbizzle you smoke that shit?

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    wait wat
     
  4. undirected

    undirected Guest

    what's :rofl:? It's PurEvl's routine in different words :dunno:
     
  5. tbizzle

    tbizzle you smoke that shit?

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    no kidding bro :rofl:
     
  6. undirected

    undirected Guest

    you're right, I didn't even notice that
     
  7. mandrew

    mandrew New Member

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    my elbows would be fucked with four upper body days.
     
  8. Simple

    Simple Sexy Beatch

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    :rofl::rofl:
     
  9. jonno

    jonno New Member

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    looks alright to me
     
  10. Lukkie

    Lukkie OT Supporter

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    use this only if youre looking to become a bodybuilder or look like one
     
  11. J

    J Active Member

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    Aren't abs and calves the two muscles groups you can work out everyday?
     
  12. KIDRR

    KIDRR Duck dog>* OT Supporter

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    5.5/10
     
  13. LBFilmGuy

    LBFilmGuy LOL why u mad tho?

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    :rofl:

    Did you think of that all by yourself? :bowdown:
     
  14. deznutz

    deznutz New Member

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    :rofl: all those reps, brilliant
     
  15. michael

    michael FLORIDA > *

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    tri's the day before chest ..not my cup of tea
     
  16. kilian

    kilian You've got quite a treasure there in that Horadric OT Supporter

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    just fucking do purs jesus christ.

    if he wanted you to do them in that order/thought it was a good idea he would've written it that way.


    how hard is it just to follow a routine given to you. do you walk into a math class the first day of school and go EXCUSE ME PROFESSOR WHILE I APPRECIATE YOUR METHODOLOGY FOR SOLVING THIS PROBLEM, IM GOING TO CHANGE IT A BIT KTHX.

    :dunno: :rolleyes:
     
  17. RG

    RG New Member

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    instead of doing two cable pushdown exercises for tris you can switch one of them up with skull crushers or close grip bench press :dunno:
     
  18. mandrew

    mandrew New Member

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    wake up on the wrong side of the bed?
     
  19. undirected

    undirected Guest

    :ugh: Cut out that roid rage bullshit and get the fuck over yourself, I changed it up because the exercises I put in place of the ones on his list I have more experience with and know the proper form for

    No reason to be a fucking prick
     
  20. Juke Box Hero

    Juke Box Hero Active Member

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    hell no

    i do my tris 3 days before chest and sometimes they are still sore.. fuck, even when its back around to bis/tris my tris are still sore half the time.

    i was gonna give 0/10 on the routine but the formatting bumped it up to an even 1.5/10

    edit in reponse to your reponse to me:

    nothing i can say that hasnt already been said.. use the stickied routine that shit is the shit
     
    Last edited: Sep 8, 2008
  21. undirected

    undirected Guest

    :rofl:

    So tell me what I'm doing wrong here. Should I consolidate some of these down into one day so it's only a 4 day/week routine? Give me some pointers, don't just tell me I'm an idiot - I know I don't know shit about this, that's why I'm asking
     
  22. slipangle

    slipangle i like girls with firm tofu

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    Constructive criticism yo, not destructive criticism
     
  23. kilian

    kilian You've got quite a treasure there in that Horadric OT Supporter

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    :ugh: @ roid rage :rolleyes:

    I'm just saying... he spent a lot of time and years of working out figuring out what works. If you're new and don't know all the proper form for the exercises then look them up and figure out the form.

    I've only been lifting for a year but I'm completely confident in my form and knowledge because of Pur and others here on FN.

    You have a resource, use it. All I'm saying :dunno:

    Good luck
     
  24. kilian

    kilian You've got quite a treasure there in that Horadric OT Supporter

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    Hey AE, gtfo.
     
  25. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    Guess what?











    DIE.
     
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