my next routine. what you think?

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KublaKhan

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my next routine. what you think? - 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.
 
My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.
M0n3yman

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Re:my next routine. what you think? - 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"
KublaKhan

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Re:my next routine. what you think? - 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.
My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.
M0n3yman

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Re:my next routine. what you think? - 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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