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Old 05-29-2011, 06:46 AM   #1
polak
polak
belugaing nits
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Join Date: May 2011
Posts: 60
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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.


Monday/Thursday
Chest/Back


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

Dumbbel rows
Lat pull downs

Abs

Tuesday/Friday
Shoulders/Arms


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

Abs

Wednesday/Saturday
LEGS


Squats

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

Abs


would be 6 days on 1 off

thoughts?

Last edited by polak; 05-29-2011 at 06:50 AM.
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