New Routine ??? V.asked11tybilliontimes

Discussion in 'Fitness & Nutrition' started by A-NON-A, Jul 21, 2008.

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  1. A-NON-A

    A-NON-A New Member

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    So I am coming upon week 11 of the current 12 week program I was doing. My thoughts are that so far I am pleased with this routine but I figured I would switch it up for only 8 weeks and then go back to it.

    Can someone suggest a Mon-Fri routine for the next 8 weeks that I can do in around 45mins-1 and 15mins a day?

    After that I will probably step down to four days a week and use PUR's routine.
     
  2. A-NON-A

    A-NON-A New Member

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    N E 1 ???:wtc:
     
  3. Mitchj

    Mitchj OT Supporter

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    Do you really need someone to write you out a routine?

    Surely you know your way around the gym well enough to know what exercises to do for what muscle groups
     
  4. michael

    michael FLORIDA > *

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    day 1: chest (4 exercises, 3-4x8-12)
    day 2: back (4 exercises, 3-4x8-12)
    day 3: arms (6 exercises, 3-4x10-15)
    day 4: legs (4 exercises, 3-4x8-12)
    day 5: shoulders (4 exercises, 3-4x8-12)
    day 6: off
    day 7: off
    repeat

    one body part a day keeps the workout short. one time a week is plenty to hit a body part as long as you're doing it right. win/win/win.
     
  5. Mitchj

    Mitchj OT Supporter

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    your training unnecessary body parts there, no one looks at your legs

    what he should do is chest, and than biceps, as day 1 and 2, and then repeat
     
  6. keeler

    keeler New Member

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    and abs everyday. 1000 crunches.
     
  7. GTLifter

    GTLifter Banned

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    day 1:chest
    day 2: shoulders
    day 3: arms
    day 4: pants
    days 5/6/7: beers, bros and bitches
     
  8. A-NON-A

    A-NON-A New Member

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    This is basically what I have been doing right here.... I just figured I would switch it up with something for a couple months and then go back to what I was doing....
     
  9. chizzle

    chizzle New Member

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    upper/lower 4 day split, organize it by pushing/pulling movements. start with 5x5 for major movements (ie, squat, deadlift, bench, and maybe bb rows) and do 4x8 for the rest of the lifts.

    day 1 - upper/pushing
    day 2 - lower/pulling
    day 3 - rest or cardio
    day 4 - upper/pulling
    day 5 - lower/pushing
    day 6 - rest or cardio
    day 7 - rest or cardio

    EDIT: Whoops, didn't read the first post carefully...whatever, this would work anyway.
     
  10. A-NON-A

    A-NON-A New Member

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    Ok help me by selecting the exercises for my chest, shoulders/traps and back days for the 8 weeks. The following are the exercises I have been using for the last 12 weeks:

    Chest:
    BB Bench Press
    Incline DB Press
    Incline Flyes
    Pec Dec


    Back:
    Bent over BB row
    Straight Arm Pulldown
    Seated Cable Row
    Lat Pulldown
    Pull ups


    Shoulders/Traps:
    Overhead BB Press
    Lateral Raise
    Upright Row
    Seated Bent Over Lateral Raise
    BB shrug
    DB shrug


    What are some good replacement exercises for a short 6-8week period? I was thinking some Decline Bench work but I read that it doesnt activate the muscle fibers as much :dunno: and I was thinking I could do DB bench press but maybe switch my Incline to BB's ??

    For back I am thinking T-Bar Rows, One armed DB rows, and continuing with pullups...still need a few exercises.

    Shoulders I am thinking Arnold Presses, DB overhead press, Machine overhead press, Incline bent over lateral raises..... and ???
     
  11. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    i cant seem to do splits
    bench squat pullup makes the workout funner imo
     
  12. july23rd1989

    july23rd1989 Blood for Lube

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    I find doing chest/back day back to back doesnt work for me. Doing Pull ups/lat pull downs seems impossible to do if I do chest the day before, as I feel muscle soreness in upper chest/shoulders, if I do back day before, seems my bench is low... am I doing something wrong?
     
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