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Old 09-06-2011, 08:23 AM   #21
gethuge69
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Ok, so cut back on the cardio for one thing..Maybe ill stick to two session of 20 mins high intesnity.. I dont mind low intensity just hate doing anything over more than 20 mins of walking/running/jogging/cardio whatever.

You guys said that the routine above is too much?? SOldier and anyone/everyone else agree with that?? Thats not the best way to go??

Monday
Squat or box squat 2 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Wednesday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

Friday
Deadlift or rack deadlift 2 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10

Repeat.

Done Mon/Wed/Fri



Would a better option be Bill STarr's 5x5, or this above routine by Iron Addict.com?? or anyother suggestions?

And here is the current routine i'm doing:

Mondays workout:
quads and Calves
Squats: 4 sets between 6-10 reps..205
Leg extensions: 4 sets.. 8-10 rep..97.5
Lunges: 4x6-10..3

calves:
standing calf raises 4 sets between 15-20 reps ..140
steated calf raises 4 sets between 15-20 reps..65

Tuesday: Shoulders, hammies and cardio session
Dumbell presses: 4 sets between 6-10 reps..40
Side laterals( both arms at the same time) sometimes standing sometimes sitting.. alternate each week 4 sets between 8-10 reps..30
Rear laterals( for rear delts) keep reps between 8-10 on these too bro..20
Dumbell shruggs: 4 sets of 6-10 reps..( reps can go back to lower reps here as you can see)..65

Hamstrings
Straight leg deadlifts with dumbells... 4 sets of 8-10 reps..40
single leg curls ( if you can do these at home) 4 sets of 8-10 reps..75

Cardio session: right after lifting go s traight to cardio on this day and do your 20 min hit session

Wednesday: Tri's, bis cardio
Tri's
Close grip bench - 4x6 to 8 reps..180
Skulls 4x8 - 10..10 and 5 and 5
Pushdowns 4x8-10..4

Biceps
Standing barbell curls: 4 sets of 8-10 reps.. Two 10s, 5, 5
single arm concentration curl: 4 sets of 8-10 reps..25
hammer curls, one arm at a time: 4 sets of 8-10 reps..40


Thursday Back
wide grip pulldowns to the front... 4 sets of 8-10 reps..9
close grip pulldowns to the front 4 sets of 8-10 rep..10
single arm rowing: 4 sets with each arm reps between 6-10..60
wide grip bent over rowing: 4 sets of 6-8 reps..130

Friday: Chest and cardio
Flat bench press, alternate between bar and dumbells 4 sets of 8-10 reps..200
incline press, alternate betwen bar and dumbells 4 sets of 8-10 reps..140 or 50 to 55
Dips 4 sets to all out failure
Pushups to finish up the workout: slightly wide stance and hit 4 sets to failure
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