thoughts on this routine?

Discussion in 'Fitness & Nutrition' started by jonno, Aug 11, 2008.

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  1. jonno

    jonno New Member

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    put something together for a friend real quick. simply just looking to gain size. can throw in abs/calves whenever


    Day 1: Legs

    Front Squat
    - x10
    - x10
    - x6
    - x6

    SLDL
    - x15
    - x15
    - x15

    Single Leg Leg Press
    - x15
    - x15

    BB Lunges
    - x15
    - x15


    Day 2: Shoulders/Bi's

    BB OH Presses (strict)
    - x12
    - x6
    - x6
    - x3

    BB Push Press
    - x3
    - x3

    Facepulls
    - x15
    - x15
    - x15

    Upright Rows
    - x15
    - x15
    - x15

    BB Curls
    - x15
    - x12

    Rope Curls
    - x 12
    - x12

    front/side/rear raises
    - all x15


    Day 3: OFF

    Day 4: Chest

    BB Incline Press
    - x15
    - x12
    - x8
    - x4
    - x4

    BB Decline Press
    - x12
    - x12

    DB Flat Press
    - x8
    - x8

    Fly's
    - x20
    - x20


    Day 5: Back/Tri's


    BB Bent Over Rows
    - x15
    - x10
    - x8
    - x8
    - x4

    CG Bench Press
    - x15
    - x10
    - x8
    - x8

    DB Row (single arm with knee on bench)
    - x15
    - x15
    - x15

    Rope Pushdowns
    - x15
    - x15

    Lat Pull Down
    - x12
    - x12

    Reverse Push Down (palms facing you)
    - x15
    - x15

    Day 6: OFF

    Day 7: OFF
     
  2. michael

    michael FLORIDA > *

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    tell him to use the pur routine in the sticky..

    he doesnt need strict presses and push presses..if he's knew, he probably wont wanna get under a bar like that anyway -- i'd start him off with db's for a few weeks to get him used to throwing around some weight.
     
  3. michael

    michael FLORIDA > *

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    or..

    chest/bi
    flat bb
    incline bb
    flyes
    dips
    standing alternating db curls
    preacher curls w/ ez-curl bar
    seated inclined hammer curls w/ dbs

    back/tri
    deadlifts
    pullups/pulldowns
    bent bb rows/seated cable rows (alternate each week)
    shrugs
    tricep pushdowns (warm up the elbows, etc)
    close grip bench
    overhead extensions
    underhand pulldowns

    legs/shoulders
    squats
    quad extensions
    hammy curls
    sldl's
    seated db presses
    front lateral raises
    side raises
    upright rows

    or take the same exercises per body part and make it a longer split..
    chest
    back
    off
    arms
    legs
    shoulders
    off

    or do whatever with it.. but i think those are pretty solid exercises per body part..

    also, have him do 3x8-12..you have him going to 15 and 20.. chances are he's gonna be fatigued and his form is gonna go to shit and he'll probably just end up with an injury.

    don't put declines before anything else.. they should be last..
     
    Last edited: Aug 11, 2008
  4. jonno

    jonno New Member

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    i figure a lot of compound exercises like that would be good along with throwing in some shit from purevl's routine. that's what i tried to do.
     
  5. jonno

    jonno New Member

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    and why last on decline? because they hit the tri's more?
     
  6. michael

    michael FLORIDA > *

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    its the least effective.. u wanna put your energy into the more effective exercises, incline and flat.
     
  7. jonno

    jonno New Member

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    hmm. i've heard DB incline is one of the best mass builders. everyone's going to say different shit though
     
  8. michael

    michael FLORIDA > *

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    i concur with that.. but flat > decline
     
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