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Old 05-11-2010, 12:57 PM   #11
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Personally two days of arms is a little much when i only see one movement for quads(squat) and one movement for delts (militarypress) But nothing beats trying it out and seeing how you like it.
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Old 05-11-2010, 04:25 PM   #12
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if it's based on percentages, then you will be fine, as long as you work with your true percentages. as far as the assistive exercises, you could decrease the total number of sets until your muscles have adapted to that volume
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Old 05-12-2010, 12:59 AM   #13
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Thanks to everyone for answers. The "arms" day would include Close-grip chins, Barbell curls, Pullover, Triceps Pull downs, Close-grip bench. Support exercises are Side bends, Shrughs, Calf Raises, Leg press, Lateral Raises.

Well, I have to think about this and maybe do some kind of "happy medium" training routine by training Tuesday, Friday and Sunday. Just want to get a balanced program that helps me build strength in big lifts and to gain a fair bit of muscle at the same time.
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Old 05-12-2010, 05:56 AM   #14
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Originally Posted by Lerho View Post
How you define "some experience"?
i would say that if you had a year in that would be long enuff to consider yourself having experience in the gym. as long as you have worked with the big three and have got good form with all of them then a power program of bench deads and squats seems reasonable.

for you its seems like you should just keep it simple and do a three day a week with.........

day 1
bench
over head presses
dips

day 2
squats
abs

day 3
deads
rows
chins

don't over think it and keep it simple and effective.
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Old 05-12-2010, 06:30 AM   #15
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Originally Posted by jslep View Post
i would say that if you had a year in that would be long enuff to consider yourself having experience in the gym. as long as you have worked with the big three and have got good form with all of them then a power program of bench deads and squats seems reasonable.

for you its seems like you should just keep it simple and do a three day a week with.........

day 1
bench
over head presses
dips

day 2
squats
abs

day 3
deads
rows
chins

don't over think it and keep it simple and effective.
Nice advices, thank you. I like about that simple and effective! My problem is that I cnat get every sunday in the gym so I have to sometimes train a day 3 at home and there I cant do bench, deads or squat.

But using that principle would something like this work out well?

Tuesday:
Bench
Dips
Rows
Barbell curls

Friday:
Squat
Deadlift
Leg press

Sunday:
Chins
Overhead presses
Abs
Pullover
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Old 05-12-2010, 06:42 AM   #16
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i dont see where you would have any issues with that set up... looks fine to me

personally i like to do deads, squats and leg presses all on the same day...
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Old 05-12-2010, 07:55 AM   #17
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Originally Posted by Lerho View Post
Nice advices, thank you. I like about that simple and effective! My problem is that I cnat get every sunday in the gym so I have to sometimes train a day 3 at home and there I cant do bench, deads or squat.

But using that principle would something like this work out well?

Tuesday:
Bench
Dips
Rows
Barbell curls

Friday:
Squat
Deadlift
Leg press

Sunday:
Chins
Overhead presses
Abs
Pullover
This looks good. I think that would be an effective routine.
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Old 05-12-2010, 05:45 PM   #18
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very solid. i like it.
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Old 05-18-2010, 03:25 AM   #19
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So now I know the program, which I will do from August. Now I have two weeks left in my August 2009-May 2010 training "season". Next week I try to break my PRs. Then its two months training at home until I hit the gym again in August.

My main objective in the summer is to build stamina and lost some weight. I thought that I will do a 2 months keto-diet, add good amount of cardio and concentrate on couple of exercises to build up my stamina. I have planned to do it like this:

Tuesday:
Chins 5x5-10
Overhead press 5x5-10
Dumbbell bench 5x10-20
Pullover 5x10-15

Thursday:
Front Squat 5x10-20
Lunges 5x10(per leg)
Ab work

Saturday:
Chins 5x5-10
Overhead press 5x5-10
Dumbbell bench 5x10-20
Pullover 5x10-15


Sunday:
Front Squat 5x10-20
Lunges 5x10(per leg)
Ab work

Addition to that I will cycle 15km/day Mo-Fri (going to work), play tennis in Wednesday and jog 6-10km after Sunday workout.

Is this a sound plan? Or do someone have some suggestions how to make it better?
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Old 05-19-2010, 02:02 AM   #20
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Too difficult question? Anyone? I dont have a much experience at training while eating below maintenance-calories. So it would be nice to have a good set up right away.
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