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DiscussBodybuilding.com
Master Lifter
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KublaKhan
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my next routine. what you think?
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Tuesday, November 18, 2008 5:59 AM
( #1 )
i've been on m0n3yman's 4-day split going on week and half now and still loving it! i'm going to do it for 5 weeks and then switch to this new routine. any tips or idea changes would be great. i call this "the suck workout!" WORKOUT 1 Chest: Flat BB Bench- set 1X15; set 2X10; set 3X12; set 4X8; set 5X8 Incline DB Press- set 1X12; set 2X10; set 3X8; set 4X6 *superset dips in between the incline DB press till failure Incline DB Flys- set 1X12; set 2X12; set 3X12; set 4X12 ABS: Kneeling rope crunch- 4 setsX25 WORKOUT 2 Legs: Squats- 1 setX20; 2 setX20; 3 setX12; 4 setX10; 5 set X8 One Leg Press- 1 setX15; 2 setX12; 3 setX10 Stiff leg Deadlift- set 1X12; set 2X12; set 3X10; set 4X10 Hamstring Curls- set 1X15; set 2X12; set 3X12 Standing Calf Raise- set 1X25; set 2X20; set 3X15; set 4 is drop set till 50 reps is done *** after done with the last set in each exercise do a 30 second sprint on stationary bike WORKOUT 3 BACK: Wide Grip Pull-ups- 50 reps. As many sets needed to complete. Bent Over Rows- set 1X12; set 2X10; set 3X8; set 4X6 Reverse Grip Pulldowns- set 1X12; set 2X10; set 3X8; set 4X25 and is a drop set Deadlift- set 1X12; set 2X10; set 3X8 BICEPS: 21s BB Curls. 4 setsX21 reps Down the Rack DB curls WORKOUT 4 SHOULDERS: Seated DB Press- set 1X12; set 2X12; set 3X10; set 4X8; set 5X6 Lateral DB Raise- set 1X15; set 2X12; set 3X10; set 4X8 Bent over DB Raise- set 1X12; set 2X10; set 3X8; set 4X8...superset these with lateral db raise. TRICEPS: Close Grip Bench- set 1X12; set 2X12; set 3X10; set 4X8; set 5X8 Rope Pull Down- set 1X12; set 2X10; set 3X8; set 4X8 i'm thinkin workout1=monday; 2=tuesday; wed=off/cardio; 3=thursday; 4=friday with saturday and sunday off.
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M0n3yman
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Total Posts
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349
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- Joined: 6/12/2008
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Re:my next routine. what you think?
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Tuesday, November 18, 2008 6:03 AM
( #2 )
looks pretty good kubla. How's the current split going? Making any gains? Oh and have you started an online training hournal yet. I started mine up yesterday,finally had time lol, head over there and check it out if you have time.
No food tastes as good as looking good Feels. "Body Becomes Its Function"
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KublaKhan
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Total Posts
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1046
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Reward points
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10
- Joined: 11/6/2008
- Location: Not where your at.
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Status: offline
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Re:my next routine. what you think?
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Tuesday, November 18, 2008 6:16 AM
( #3 )
the current split is going great! and yes i've made hella gains on all lifts so far. no i havnt started an online journal. i have a pretty good excell spreadsheet made up that i use. i'll try and attach it in a pm.
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M0n3yman
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Total Posts
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349
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Reward points
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8
- Joined: 6/12/2008
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Status: offline
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Re:my next routine. what you think?
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Tuesday, November 18, 2008 6:34 AM
( #4 )
alright cool sounds good. Ive also gone away from my original split. I did it for about 5 weeks. My new one is in the training critique section somewhere.
No food tastes as good as looking good Feels. "Body Becomes Its Function"
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