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Simon.Jones.1991
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« on: February 05, 2012, 03:05:20 PM »

Hello guys, I've created myself a routine that isn't too complicated. Penny for your thoughts?


Monday - Legs and Shoulders

Front Squats - 8-12 x 3 - 120 seconds rest
Leg Press
Standing Calf raises - 8-12 x 3 60 second rest
Seated leg Curl -
Military Press - 8-12 x 3 - 120 seconds rest
Lateral Raises 8-12 x 3 - 60-80
Rear Lateral Raise

Wednesday - Back and Biceps


Deadlift - 5-8 x 3 - 120 seconds rest
BOR - 5-12 x 3 120 seconds rest
Dumbell Rows
Chinups x ? x 3

Friday - Chest and Triceps.

Bench Press - 5-8 x 3
Dumbell Bench Press - 8-12 x 3
Tricep Dips - ? x 5
« Last Edit: February 05, 2012, 03:42:59 PM by Simon.Jones.1991 » Logged

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« Reply #1 on: February 05, 2012, 03:26:00 PM »

It's not bad, but IMO it needs some work. I'd prefer Push/pull/legs where your shoulders are divided between the two upper body days so you can devote a day to just lower body. Also, don't forget to have rear-delts included in shoulders! Besides that:

Monday: Can you not do regular squats? I'd recommend back squats followed by either front squats or leg press, then glute-ham raises, leg curls, and calf work. IMO that's kind of what a leg day should look like.

Wednesday: Okay. If the volume for pullups/chinups is low I'd recommend perhaps adding in db rows.

Friday: Fine, although I'd personally prefer doing another compound on this day, e.g. CGBP or DB flat/incline press in place of flys or pulldowns. But if you really like both of those exercises, then by all means keep them in.
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Goals by graduation:
Deadlift 350 or 315x3
Squat 300 theoretical-1RM
Bench 200+
Press 115 for reps (if my shoulder heals)
Overall: 850 PL total
Simon.Jones.1991
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« Reply #2 on: February 05, 2012, 03:44:02 PM »

It's not bad, but IMO it needs some work. I'd prefer Push/pull/legs where your shoulders are divided between the two upper body days so you can devote a day to just lower body. Also, don't forget to have rear-delts included in shoulders! Besides that:

Monday: Can you not do regular squats? I'd recommend back squats followed by either front squats or leg press, then glute-ham raises, leg curls, and calf work. IMO that's kind of what a leg day should look like.

Wednesday: Okay. If the volume for pullups/chinups is low I'd recommend perhaps adding in db rows.

Friday: Fine, although I'd personally prefer doing another compound on this day, e.g. CGBP or DB flat/incline press in place of flys or pulldowns. But if you really like both of those exercises, then by all means keep them in.

Ok I've added in what you've specified. I have to do Front Squats as the Gym I go to has no Squat rack and their is no gym nearer that has one.
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« Reply #3 on: February 05, 2012, 09:24:24 PM »



Sorry to jump in on this thread I am puting together my workout game plan for when my son leaves to college, I am using some of the info in this thread and maybe I will just pick one of wolfs,  My question is what would a guy do different to build strength and definition vs mass.

My son is driven to build big mass only, but i prefer a leaner look more like a swimmer than a body builder.  Any suggestions on the type of workout to do, I know that it requires some extra cardio as well.

Thank
Michael
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EdgarGP50
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« Reply #4 on: February 05, 2012, 10:36:24 PM »

Chest volume is too low...
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