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Old 12-29-2009, 03:06 PM   #1
jhuse2
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Default JHUSE2 - Training routine Preview

I have been working on this routine for a couple of days. Before I would work every major group a little everyday. I am changing the routine because I am not getting the results I want and I am feeling burned out. I plan on implementing the routine starting on Monday, Jan. 4, 2010. I am posting now to get some feedback on it and try to refine it using y'all experience. I will be doing 4-5 sets with 10-12 reps.

Week One
Mon.- Chest:
Flat DB Press
DB Flys (Flat and Inclined)
DB Pullovers
BB Pullover
Bench Press - (Close grip and Incline)

Tues.- Shoulder, Back & Neck:
Front and Back Press
Arnold Press
Front BB Raise
Front DB Raise
Bent over Lat. Raise
Standing Lat. Raise
Upright Rows
Bent Rows
DB Rows
DB Shrugs

Wed.- Core (ABS): Active Rest
Sit-ups
Leg Lifts - Flutter Kicks
Push-ups
Chin-ups

Thurs.- Legs:
DB Squats
Good Mornings
DB Calve Raises

Fri.- Arms:
BB Curls
BB Rev. Curls
Hammer Curls
Wrist Curls
Seated DB Tri. Extention
Weighted Tri. Dips

Sat. & Sun. - REST
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SQUATS: . . . . . . . . . . 250/270/360
BENCH PRESS:. . . . . . . 175/200/275
DEAD LIFTS: . . . . . . . .255/300/435
OVERHEAD PRESS: . . . . 110/135/170


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Old 12-29-2009, 04:14 PM   #2
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Looks intense, especially Tuesday. I hope you don't mind me asking about DB squats...why those and not squats? If you've mentioned this before forgive the question.
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Old 12-29-2009, 04:16 PM   #3
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What are your goals? Sorry if this was mentioned else where also.
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Old 12-29-2009, 04:17 PM   #4
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Originally Posted by BendtheBar View Post
Looks intense, especially Tuesday. I hope you don't mind me asking about DB squats...why those and not squats? If you've mentioned this before forgive the question.
Tuesday looks intense brother
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Old 12-29-2009, 04:43 PM   #5
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DB Squats because I can hold more weight in each hand. than trying to lift it to my shoulders by myself.

Help work on tues. give me some pointers
__________________
Exercise: . . . . . . . .Current/6 mon./12 mon.
SQUATS: . . . . . . . . . . 250/270/360
BENCH PRESS:. . . . . . . 175/200/275
DEAD LIFTS: . . . . . . . .255/300/435
OVERHEAD PRESS: . . . . 110/135/170


Transformation Contest BULK
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Workout Log
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Old 12-29-2009, 04:46 PM   #6
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my goals are to trim the fat and to bulk up. I weigh 182 now. I want weigh 185-190 lean.
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Exercise: . . . . . . . .Current/6 mon./12 mon.
SQUATS: . . . . . . . . . . 250/270/360
BENCH PRESS:. . . . . . . 175/200/275
DEAD LIFTS: . . . . . . . .255/300/435
OVERHEAD PRESS: . . . . 110/135/170


Transformation Contest BULK
http://muscleandbrawn.com/forums/tra...test-bulk.html
Workout Log
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Old 12-29-2009, 04:47 PM   #7
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Originally Posted by jhuse2 View Post
DB Squats because I can hold more weight in each hand. than trying to lift it to my shoulders by myself.

Help work on tues. give me some pointers
no squat rack???
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Old 12-29-2009, 04:54 PM   #8
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no squat rack at home. I can't afford a membership right either. I go to my garage and lift and try not to hurt myself. I lost my job about months ago. I quit smoking and I have replaced smoking with exercise. I am trying to save some money to get the equipment I want. I don't really like the gym. I stay more focused at home.
__________________
Exercise: . . . . . . . .Current/6 mon./12 mon.
SQUATS: . . . . . . . . . . 250/270/360
BENCH PRESS:. . . . . . . 175/200/275
DEAD LIFTS: . . . . . . . .255/300/435
OVERHEAD PRESS: . . . . 110/135/170


Transformation Contest BULK
http://muscleandbrawn.com/forums/tra...test-bulk.html
Workout Log
http://muscleandbrawn.com/forums/tra...ngth-form.html
~HOT SH!T.. ROCK & ROLL~
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Old 12-29-2009, 05:01 PM   #9
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Originally Posted by jhuse2 View Post
DB Squats because I can hold more weight in each hand. than trying to lift it to my shoulders by myself.
Gotcha. Works for me.

Quote:
Originally Posted by jhuse2 View Post
Help work on tues. give me some pointers
As far as Tuesday goes, you could probably move Traps to Leg Day. I would also alternate the front raise work week to week instead of doing both DB and BB raises. Your front delts are getting hit pretty hard from bench and overhead presses.

You could also alternate Arnold presses and upright rows week to week.

Just suggestions...
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Old 12-29-2009, 05:03 PM   #10
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Quote:
Originally Posted by jhuse2 View Post
no squat rack at home. I can't afford a membership right either. I go to my garage and lift and try not to hurt myself. I lost my job about months ago. I quit smoking and I have replaced smoking with exercise. I am trying to save some money to get the equipment I want. I don't really like the gym. I stay more focused at home.
Is there anyway to use your bench for front squats? These work my quads like crazy.

also why no deadlifts?

im just wondering with these, not trying to rag on your plan. Also, im assuming you have a bench and a barbell based on the exercises listed.
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