New routine

Discussion in 'Fitness & Nutrition' started by Haulndak, Feb 14, 2006.

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  1. Haulndak

    Haulndak OT Supporter

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    Tying to get started into a solid workout routine. Been going to the gym for some time with no real structure. Any thoughts, good/bad?

    Monday - Chest

    Incline Bench 4x18
    Flat bench 3x18
    Incline DB 3x18
    Flat DBl 3x18
    DB pull overs 3x18
    Abs/run

    Tuesday- Tri/bi

    Skull Crushers 3x18
    Reverse arm extensions 3x18
    Seated One Arm Behind The Head Dumbbell Extensions 3x18
    Incline hammer curls 3x18
    extremely wide grip barbell curl 3x18
    Zottman curls 3x18
    abs

    Wednesday- Back

    Bent over barbell row 4x18
    Tbar Row 4x18
    Incline bench row 3x18
    Laying dumbell row 3x18
    Barbell Pullover 3x18
    abs/run

    Thursday - Legs/traps

    lunges 4x18
    Free weight hack squat 4x18
    Stiff leg deadlift 4x18
    leg extensions 3x18
    Breathing shrug 4x18
    reverse barbell shrug 4x18
    DB shrugs 4x18
    over head shrug 4x18
    abs

    Friday- shoulders

    Barbell standing military press 4x18
    incline DB military press 4x18
    bent over rear delt raise 4x18
    Side lateral raise 4x18
    abs/run
     
  2. Phineas Q Stork

    Phineas Q Stork Active Member

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    why 18 of everything
     
  3. dirtysouthboy

    dirtysouthboy New Member

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    no squats, no deads. I would add them.
     
  4. Jeff Merr

    Jeff Merr Elite Member

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    holy volume :eek:
     
  5. dirtysouthboy

    dirtysouthboy New Member

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    haha, I didn't notice the 18 reps. Is this a routine to tone?
     
  6. Haulndak

    Haulndak OT Supporter

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    Yea, was looking to tone first. Then switch to higher weight less reps. Yes/ no?
     
  7. Haulndak

    Haulndak OT Supporter

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    have stiff leg deads in there, can add squats
     
  8. shastaisforwinners

    shastaisforwinners OT Supporter

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    waaaaaay too much everything
     
  9. Haulndak

    Haulndak OT Supporter

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    What would you change? More weight, half as many reps per set?
     
  10. shawn4element

    shawn4element OT Supporter

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    sure
     
  11. GTLifter

    GTLifter Banned

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    bro, you can't "tone" a muscle....



    you can do one of 4 things increase/decrease muscle and increase/decrease fat, obviously you want to increas muscle or decrease fat.
     
  12. btatedash

    btatedash New Member

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    thank goodness you're doing abs everyday :rolleyes:
     
  13. Haulndak

    Haulndak OT Supporter

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    Thanks for the advice, be sure to make it home safe and not die in a firey car crash
     
    Last edited: Feb 15, 2006
  14. Haulndak

    Haulndak OT Supporter

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    I was talking more about getting a better overall body tone, increase muscle and decrease fat. Would a higher rep lower weight set do more in that department then a higher weight lower rep? Atleast in the beginning...
     
    Last edited: Feb 15, 2006
  15. NauticaX

    NauticaX OT Supporter

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    Wow lots of reps :eek3:

    Also is it really a good idea to do abs everyday?
     
  16. dmaestro

    dmaestro New Member

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    that's by for the most retarded routine i've ever read through
     
  17. GTLifter

    GTLifter Banned

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    you decrease fat through diet.



    To build muscle you must cause hypertrophy though lifting, stay between 6 and 12 reps per set at 3-6 sets per exercises and you'll be fine.
     
  18. AaronOC

    AaronOC Guest

    is this a fucking joke
     
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