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Old 09-06-2011, 01:30 AM  
big_swede
big_swede
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Join Date: Apr 2010
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Quote:
Originally Posted by gethuge69 View Post
K thanks. I got it. I'll stay with my diet, and if im not gaining weight i'll add more.

Can you Soldier and/or you guys tell me if this routine is good (hell I could be following it for the next 13 years lol)

Mon: Lower
Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
SLDL 3-4X6-8/3'
DB Lunges: 2-3X10-12/2'
Another leg curl: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'

Tue: Upper
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Incline bench 2-3X10-12/2'
Pulldown: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'

Thurs: Lower
Deadlift: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
leg curl: 3-4X6-8/3'
Leg Extensions: 2-3X10-12/2'
AnotCalf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'
Shrugs 3x8-10 (I know this is an upper exercise, but just did it here so upper day isn't too cluttered)

Fri: Upper
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
possibly add in incline flys 3x10
shoulder press: 2-3X10-12/2'
weighted chin up: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'

Hows this look? Will my arms grow also with only 4 sets a week? and is that enough shoulder work?
1. What makes your arms grow, is the growth and weightgain of your whole body. Isolating arms @ 148lbs wont sell no tickets to the gun show, rows, squats, deads and presses is what makes your arms grow, not curls. The body function as an entity and blasting the whole of it into growth will take care of the minor parts in the same tempo as the rest.

2. That routine is just overkill, @ your current lifts and bw the main thing should be size and strength. The routine above will just wear you out. Starting strength or the texas method - thats what i reccomend. And dont bother to much about what you eat, i know its tempting to stay lean and ripped while gaining muscle, but strength and size will not be there if you dont eat, and eat more than ever before!

Focus on SQUAT, presses and deadlift, these lifts should make up 75% of the time spent on a workout, what you do beside that is up to you.


Good luck with this!
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