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My new workout

Ive been doing this workout for about 2 weeks and iam seing some decent reults thus far i would just like to know what everyone thinks of what i am doing. I am going to be doing this for 10 weeks. Then i will be doing a cutting routine for 4 weeks. I am copying and pasting the documents that go on my ipod. Also abs are every workout but i only pasted it once

 

Star-divide

Monday

5 minutes light cardio

Stretch 5 minutes

Do abs at end of workout, followed by 5 minutes light cardio

Shoulders
Smith Machine Military Press 4 sets of 12,10,8,6
Dumbbell Military Press 4 sets of 12,10,8,6
Dumbbell Lateral Raise 4 sets of 12,10,8,6
Dumbbell Shrugs 4 sets of 12,10,8,6

Triceps
Lying Tricep Extension 3 sets of 10,8,6
One Arm Cable Extension 3 sets of 10,8,6
One Arm Dumbbell Extension 3 sets of 10,8,6

Abs
Leg Raises 25 reps
Reverse Crunches 25 reps
Cross Crunches(right) 25 reps
Jackknifes(right) 25 reps
Cross Crunches(left) 25 reps
Jackknifes(left) 25 reps
Split Leg Crunches 25 reps
Butter Fly Crunches 25 reps
Bycycle 25 reps X2

Tuesday

5 minutes light cardio

Stretch 5 minutes

Do abs at end of workout, followed by 5 minutes light cardio

Back
Chin Ups 2 sets to failure (warmup)
Lat Pulldowns 4 sets of 12,10,8,6
Seated Row 4 sets of 12,10,8,6
Bent Over Barbell Row 4 sets of 12,10,8,6
One Arm Dumbbell Row 4 sets of 12,10,8,6
Deadlifts 4 sets of 12,10,8,6

Wednesday-cardio/rest

Thursday

5 minutes light cardio

Stretch 5 minutes

Do abs at end of workout, followed by 5 minutes light cardio
Siwtch hammer to dumbbell each workout

Chest
Barbell Bench Press 4 sets of 12,10,8,6
Incline Machine Press 4 sets of 12,10,8,6
Cable Lower Chest Raise 4 sets of 12,10,8,6
Alternating Dumbbell Bench Press(high start) 4 sets of 12,10,8,6

Biceps
Incline Hammer Curl 3 sets of 10,8,6
Preacher Curl 3 sets of 10,8,6
Standing Dumbbell Curl 3 sets of 10,8,6

Saturday

5 minutes light cardio

Stretch 5 minutes

Do abs at end of workout, followed by 5 minutes light cardio

Quads and Hamstrings
Squat 4 sets of 12,10,8,6
Leg Press 4 sets of 12,10,8,6
Leg Extension 4 sets of 12,10,8,6
Stiff Legged Deadlifts 4 sets of 12,10,8,6

Calves
Seated Calf Raise 3 sets of 10,8,8
Standing Calf Raise 3 sets of 15,12,10

and there it is let me know what you guys think. Also 165 now in two months do you think i can be 175? let me know

 

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This is straight-out-of-the-bodybuilding playbook, and is based on an entirely different philosophy than I currently subscribe to. If you like it, and it works for you, and it meets your needs—go for it. If you’re just starting out, I’d urge you to ditch the machine work, go with full-body (3x/week), or upper-lower split workouts (2 each/week), and drop your sets per “body part” down to at MOST ten. I would also encourage you to think about movement patterns (pushing upper body, pushing lower body, pulling upper body, pushing lower body) rather than “triceps” and “biceps.” It’s just a more organic way of grouping things. These high-volume, low-frequency workouts seldom end well for anyone who isn’t ‘supplementing’ liberally—if you catch my drift.

Hit up the beginner’s section at T-Nation.com for some more specific tips. Good luck—Andrew

by Andrew Heffernan on Mar 30, 2009 6:33 PM EDT reply actions   0 recs

Andrew, have you checked out Ironaddicts.com?

I’ve been peeking around over there for a couple of months now and it seems like there is some golden info out there, and the fact that only accomplished and knowledgeable lifters are allowed to post advice makes for a no-nonsense type of forum, unlike sites like bb.com.

by dakoose on Mar 30, 2009 9:37 PM EDT up reply actions   0 recs

Just checked it out!

Looks great! Thanks for the tip! A

by Andrew Heffernan on Apr 1, 2009 3:06 PM EDT up reply actions   0 recs

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