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Old 09-05-2011, 08:19 PM   #15
Soldier
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Max Brawn
 
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Join Date: May 2011
Location: Ft. Hood, Tx
Posts: 4,154
Training Exp: On and off for 17 years.
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Quote:
Originally Posted by gethuge69 View Post
K thanks. I got it. I'll stay with my diet, and if im not gaining weight i'll add more.

Can you Soldier and/or you guys tell me if this routine is good (hell I could be following it for the next 13 years lol)

Mon: Lower
Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
SLDL 3-4X6-8/3'
DB Lunges: 2-3X10-12/2'
Another leg curl: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'

Tue: Upper
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Incline bench 2-3X10-12/2'Replace with weighted dips
Pulldown: 2-3X10-12/2' Replace with pull ups or chins
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'

Thurs: Lower
Deadlift: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
leg curl: 3-4X6-8/3'
Leg Extensions: 2-3X10-12/2'
AnotCalf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'
Shrugs 3x8-10

Get rid of leg extensions and shrugs and replace with explosive movement like high pulls or power cleans

Fri: Upper
Flat bench: 3-4X6-8/3'Since you do bench first the other upper day, do shoulder press first on this day
Row: 3-4X6-8/3'
shoulder press: 2-3X10-12/2'
weighted chin up: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'

Hows this look? Will my arms grow also with only 4 sets a week? and is that enough shoulder work?
Suggestions are in bold, with your original bolds removed for clarity. You've got plenty for your arms. If you work hard and hit everything else hard, your arms will have no choice but to grow, not to mention that dips and chins will hit your arms just as hard as any arm isolation movement you can do.

If you find your shoulders lagging, add in some lateral raises to build width and roundness in the medial head.
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