My Routine

(P)o{K}e<Y>*B*e/A\r · 10-08-2005, 09:34 PM

DAY ONE: Day one of chest: 4 sets incline, flat, and Decline you decide weight then 3 sets dumbbell press incline, flat, and decline you decide weight. Do in order of Incline, Flat, Decline.
Triceps: Close Grip Bench: 3 sets you decide weight on flat bench.
Curl Bar Skull Crushers: 4 sets
Overhead Triceps Extension: 4 sets
Dumbbell Kickbacks: 4 sets
Triceps Cable Extensions: 4 sets
DAY TWO:*repeat day 5* Dead lifts: 4 sets
Bench Bar T rows: 4 sets
Lat Pulldown: 4 sets
Seated Cable Rows: 4 sets
Individual Dumbbell Row: 4 sets
Dumbbell Pullover: 4 sets
Dumbbell Curls: 4 sets
Barbell Curls: 4 sets
Preacher Curls: 4 sets *if your feelings up for it do more dumbbell Curls*
DAY THREE: Squats: 4 sets
Lunges: 4 sets
Leg Press/Hack press: 4 sets
Leg Extensions: 4 sets
Hamstring Curl: 4 sets
2 Calve exercises 4 sets each
Shoulder Press: 4 sets
Lateral Raises: 4 sets
Frontal Raises: 4 sets
Cable Raises: 4 sets
Cable Shrugs: 4 sets
Barbell Shrugs: 4 sets
DAY FOUR: DAY OFF
DAY FIVE:
Day two of chest: 4 sets incline, flat, decline you decide weight then 3 sets dumbbell Flies Incline, Flat, Decline
Repeat Triceps Workout
DAY SIX: Repeat day two
Day SEVEN: repeat day three

Comments welcome

(P)o{K}e<Y>*B*e/A\r · 10-08-2005, 09:34 PM

oh forgot this but I do 60 minutes cardio every morning

**fahad** · 10-08-2005, 09:54 PM

i would sugest u 2 add an extara exersice for hamstrings like lets say stiff leg deadlifts...

(P)o{K}e<Y>*B*e/A\r · 10-08-2005, 09:55 PM

For My back I do stiff leg deadlifts. Does that count or should I do it same day.

**fahad** · 10-09-2005, 01:00 AM

do regular full deadlifts on back day and u do stiff leg deadlifts for your hamstrings but u have 2 feel the stretch in your hams (puting your toes on a 10 pound plates will help maximaize the stretch)...and as a side note i would suggest that if u give 3 exersice for your quads then give the same treatment for hams which is 3 exersice...i mean there is nothing better than a huge hammies hanging down there in a side chest pose....and btw wuts your rep range...

(P)o{K}e<Y>*B*e/A\r · 10-09-2005, 01:23 AM

what do you mean rep range?

**fahad** · 10-09-2005, 02:20 AM

like how many reps u do per set...like how many time u lift the weight per set...

(P)o{K}e<Y>*B*e/A\r · 10-09-2005, 02:58 AM

1st set 10 reps, 2nd 8, 3rd 6, 4th 4 just simple pyramid

(P)o{K}e<Y>*B*e/A\r · 10-09-2005, 02:59 AM

increase by 10 usually but squats and deadlift I think I increase by 50 each time

**fahad** · 10-09-2005, 05:43 AM

its good but if u want max hypertrophy u should prolly train in the rep range of 8-12 reps and u can also train 6-8 reps which is good for both strength and hypertrophy but at the end it all comes down 2 u and finding out wut works and wut doesnt work for ya....read this link 2 no more about rep ranges:
http://www.bodybuilding-fitness.net/...ent/view/12/2/

(P)o{K}e<Y>*B*e/A\r · 10-09-2005, 12:59 PM

thnx for the help fahad