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Old 05-29-2011, 07:46 AM   #1

Join Date: May 2011
Posts: 60
Reputation: 60
polak is off to a bad start
Default critique my routine (:

I was forced to stop training because of a injury for 6months and only now can start lifting again.
for 2 weeks i have been doing a 2day split now i want to do a 3day split that works muscles twice a week but wanted some comments on routine before i start.

I basicly copied arnolds routine for beginners in his book encyclopedia but tweaked it a bit because i have trouble with lower back.
Instead of chosing multiple exercises that hit same muscle i just do more sets eg more sets of bench press instead of dumbbell press or something.


Bench Press
pec deck or (cable crossovers, dumbbell flys)

Dumbbel rows
Lat pull downs



Seated barbell overhead press (soz if its wrong name)
Dumbbell lateral raises
Upright rows

superset #1
Close grip benchpress
Standing barbell curls

superset #2
Standing concentration curls (or seated? any dif?)
Tricep pushdowns




Leg extentions
Leg curls? (for hamstring)
calve press (using legg press machine)


would be 6 days on 1 off


Last edited by polak; 05-29-2011 at 07:50 AM.
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