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  1. #1
    Just joined M&S
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    Smile Check out my muscle building workout

    HI THERE, JUST WOUNDERING WHAT EVERYONES THOUGHTS WERE ON MY WORKOUT OR ANY ADVICE YOU COULD GIVE ME TO IMPROVE IT..

    IM ABOUT 6FT AND 85KGS (187POUNDS) BEEN LIFTING ON AND OFF FOR A YEAR

    WANNA BUILD MUSCLE..

    HERES MY WORKOUT..



    MONDAY & THURSDAY SETS REPS
    (CHEST)
    BENCH PRESS 3 8,8,8
    DUMBBELL BENCH PRESS 3 10,10,10
    FLAT BENCH DUMBELL FLYS 3 10,10,10

    (TRICEP)
    CABLE TRICEP EXTENTION 3 10,10,10
    TWO ARM SEATED DUMBELL EXTENTION 3 10,10,10
    LYING DOWN SKULL CRUSHER 3 10,10,10

    (SHOULDERS)
    DUMBBELL LATERAL RAISE 3 10,10,10
    UPWARD ROW 3 10,10,10
    MILITARY PRESS 3 10,10,10

    TUESDAY & FRIDAY
    (BACK)
    LAT PULLDOWN 3 10,10,10
    SEATED ROW 3 10,10,10

    (BICEPS)
    STANDING BARBELL CURL 3 10,10,10
    PREACHER CURL 3 10,10,10
    CONCENTRATION CURL 3 10,10,10

    (ABS)
    PLANK 45 SECS
    DECLINE BENCH CRUNCHES 20
    LEG RAISES 12
    REPEAT 3X

    WEDNESDAY
    (LEGS)
    DUMBBELL LUNGES 3 8, EACH LEG
    LEG PRESS MACHINE 3 10,10,10
    STIFF LEG DEADLIFTS 3 10,10,10
    STANDING CALF RAISES 3 10,10,10 (HEAVY)

  2. #2
    Regular Poster itsn8o's Avatar
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    Default

    Why no squats?
    Goal:

    700kg (1,543lbs) total

    Progress:

    0%==========||==========100%

  3. #3
    Seasoned M&S Veteran Spartigus's Avatar
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    Default

    I will list the exercises that you have that are useless for you.

    FLAT BENCH DUMBELL FLYS 3 10,10,10
    CABLE TRICEP EXTENTION 3 10,10,10
    TWO ARM SEATED DUMBELL EXTENTION 3 10,10,10
    LYING DOWN SKULL CRUSHER 3 10,10,10
    DUMBBELL LATERAL RAISE 3 10,10,10
    UPWARD ROW 3 10,10,10
    LAT PULLDOWN 3 10,10,10
    SEATED ROW 3 10,10,10
    PREACHER CURL 3 10,10,10
    CONCENTRATION CURL 3 10,10,10
    DECLINE BENCH CRUNCHES 20
    LEG RAISES 12
    DUMBBELL LUNGES 3 8, EACH LEG
    LEG PRESS MACHINE 3 10,10,10
    STANDING CALF RAISES 3 10,10,10 (HEAVY)


    I will list the exercises you need to do a lot of

    Squats
    BB Bench
    BB Overhead Press
    BB and DB Rows
    Squats
    Chinups
    Pullups
    Squats
    Deadlifts
    Last edited by Spartigus; 02-21-2012 at 06:38 AM.
    Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

    "When in doubt, just get really, really strong. It tends to cure most problems in training and life." - Wendler

  4. #4
    Regular Poster itsn8o's Avatar
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    Default

    ^ and squats is there twice on purpose!

    Get squatting son.
    Goal:

    700kg (1,543lbs) total

    Progress:

    0%==========||==========100%

  5. #5
    Seasoned M&S Veteran Spartigus's Avatar
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    Default

    Quote Originally Posted by itsn8o View Post
    ^ and squats is there twice on purpose!

    Get squatting son.
    Its there 3 times HOOAAHHH
    Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

    "When in doubt, just get really, really strong. It tends to cure most problems in training and life." - Wendler

  6. #6
    Coming Up The Ranks Docthal's Avatar
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    Default

    caps are annoying and there are way too many isolation exercises

    actually this split is awefull, 6 days a week, 5 upper body 1 lower body.
    -no squats, deadlifts
    -your ony 2 back exercises are like the two most ****y ones you could choose.
    Last edited by Docthal; 02-21-2012 at 09:37 PM.
    i work out 6 days a week rotating between bicep day and chest day.
    if you dont get a pump or DOMS, then your not building muscle
    i regularly do my bicep and wrist curls in the squat rack
    #HatersGonnaHate

 

 

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