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Old 02-22-2013, 04:00 AM   #1
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Default Help What kind of lifts should i be doing?

Im 19yo 165lbs 5'10''
I want to get bigger and stronger ive only ever done compound lifts and ive made pretty good progress i made a workout schedule and want as much feedback as possible.

Monday

Squat -- 4sets 6reps
Sit Ups-- 4sets 20reps
Pull Ups -- 4sets 15 reps
Overhead Press-- 4sets 8reps

Tuesday

Bench -- 4sets 6reps
Dips-- 4sets 10reps
Rows-- 4sets 8reps
Tri exstension -- 4sets 10reps

Thursday

Deadlift -- 4sets 6reps
Sit Ups-- 4sets 20reps
Pull Ups -- 4sets 15 reps
Overhead Press-- 4sets 8reps

Friday

Bench -- 4sets 6reps
Dips-- 4sets 10reps
Rows-- 4sets 8reps
Tri exstension -- 4sets 10reps

What do yall think?? Thanks in advance.
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Old 02-22-2013, 09:26 AM   #2
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Looks awesome. Great program.

How will you know when to add weight to a lift?
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Old 02-22-2013, 09:31 AM   #3
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I think your tris will take a beating with OHP or bench every training day. I would use the OHP as an auxiliary movement on a bench day. Or use bench as an aux movement and give OHP its own day.

Also how are you determining progression? If you complete all reps and sets just adding 5lbs the next week? How many weeks will you do sets of 6?


Just bouncing around ideas, take them for what its worth

Happy to have you on the forum!
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Old 02-22-2013, 09:34 AM   #4
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I'm not a fan of doing squats or deadlifts once a week. I really don't think it's enough to continue to elicit a response or get you as strong as you can be. You're young. You should take advantage of all that testosterone. I'd recomend at least 2 days of squatting per week. On one of those squat days you can also do sumo or SLDL's, then also have one heavy deadlift day per week.

Also, if your shoulders are up for it, on one of your two bench days replace bench with some heavy overhead pressing.

BUT, progression and focussing on compound movements are both more important than programing at this point.

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Old 02-22-2013, 09:34 AM   #5
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Seems very upper body dominant, but that's just my opinion. Good luck
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Old 02-22-2013, 09:37 AM   #6
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Your primary exercises (and that of most people throughout their training lives) will be composed from the following 5 broad groups:

Squats
Deadlifts/Pulls
Benches
Overhead work
Chins/Rows

One from each category should be done as often as you remain fresh. 2-3 times a week is pretty much ideal for someone in your position.
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