how is my proposed workout routine? Watch

mrluvaluva
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mon- chest and back
barbell bench press
dumbell incline bench press
deadlift
barbell rows
barbell shrugs

wed- legs and biceps
barbell squat
dumbell lunges
seated calf raises
barbell bicep curls

fri- shoulders and triceps
barbell shoulder press
lateral raise
dips
ab work
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Adonis
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it's the oddest mish-mash of exercises.
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mrluvaluva
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(Original post by Adonis)
it's the oddest mish-mash of exercises.
care to improve it for me?
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Adonis
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it's not so much 'bad' as different.

and no, I don't bother giving advices so much, the effort:'reward' is low.

others will chime in x
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mrluvaluva
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(Original post by Adonis)
it's not so much 'bad' as different.

and no, I don't bother giving advices so much, the effort:'reward' is low.

others will chime in x
i actually thought it was fairly ok with lots of good compound exercises.
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19Dan89
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(Original post by mrluvaluva)
mon- chest and back
barbell bench press
dumbell incline bench press
deadlift
barbell rows
barbell shrugs

wed- legs and biceps
barbell squat
dumbell lunges
seated calf raises
barbell bicep curls

fri- shoulders and triceps
barbell shoulder press
lateral raise
dips
ab work
If possible you should try fit in wide grip chin ups for back and lats.

What sort of rows?. You should try bent over rows for back i find them very rewarding.

Also for shoulders you should try upright rows and they hit your traps as an added bonus

One more thing try stiff legged deadllifts on leg day, they target your hamstrings and also hit your glutes and lower back
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Pickford
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Might want to try out stronglifts routine at stronglifts.com
I've started doing it and it is pretty good. I've already started getting stronger.
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mrluvaluva
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(Original post by 19Dan89)
If possible you should try fit in wide grip chin ups for back and lats.

What sort of rows?. You should try bent over rows for back i find them very rewarding.

Also for shoulders you should try upright rows and they hit your traps as an added bonus

One more thing try stiff legged deadllifts on leg day, they target your hamstrings and also hit your glutes and lower back
thanks for the advice. yeh i was going to put chinups or pullups in there but im not sure im strong enough yet to do a decent amount of reps.
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ch0c0h01ic
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(Original post by mrluvaluva)
care to improve it for me?
This may sound a little crazy but here goes...

From the sound of it you have very little training experience, why not get your head in some decent books and in the meantime perform something which is tried and tested? I will guarantee that you will get better results.

(Original post by 19Dan89)
Also for shoulders you should try upright rows and they hit your traps as an added bonus
One of the exercises with a naturally high risk of injury even if you perform them with good form - best avoided.

If you're doing pullups, chinups, bent over rows, dumbbell rows, etc you don't need to be upright rowing.
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Khanage
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Probobly better than most of the crap that gets posted on here lol, but like Choc said, if you jump onto a tried and tested routine you'll get better results. Google starting strength, stronglifts, westside for skinny *******s etc.
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RawJoh1
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Do this instead:

http://www.ironaddicts.com/forums/sh...ad.php?t=19594

of course, if you're a beginner, just do Starting Strength.
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19Dan89
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(Original post by ch0c0h01ic)
This may sound a little crazy but here goes...

From the sound of it you have very little training experience, why not get your head in some decent books and in the meantime perform something which is tried and tested? I will guarantee that you will get better results.



One of the exercises with a naturally high risk of injury even if you perform them with good form - best avoided.

If you're doing pullups, chinups, bent over rows, dumbbell rows, etc you don't need to be upright rowing.
Worth doing even if only for the traps.
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Chumbaniya
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OP, your username is an anagram of "Vulva maulr". Try fitting an 'e' in there somewhere.

Anyway, I'm not a big fan of bodypart splits. I'm even less of a fan when biceps are listed as one of the bodyparts.
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cowsforsale
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Deadlift should be first.

No need for incline bench.

Leg and bicep day sounds very faggy - lunges, calf raises, bicep curls :lolwut:?
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mrluvaluva
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(Original post by cowsforsale)
Deadlift should be first.

No need for incline bench.

Leg and bicep day sounds very faggy - lunges, calf raises, bicep curls :lolwut:?
can u suggest some better leg exercises?
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DJ AgnieszkaA
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why does everyone think once a week is enough?
obviously depends how fast you want to improve, but tbh you could just spend a bit more time and do mon wed and fri excersizes on all 3 days...
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cowsforsale
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I can suggest starting strength, i'm sure you asked about that routine last time ( starting strength ).
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ch0c0h01ic
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(Original post by 19Dan89)
Worth doing even if only for the traps.
Then again if you injure your rotor cuffs (which isn't uncommon) you're going to be out of action for quite a while.

Like I said, if you're deadlifting, chinning, rowing and doing shrugs your traps are going to be getting more than enough work.
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FluxD
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#19
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Personally I hate upright rows.
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Bishamon
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(Original post by mrluvaluva)
mon- chest and back
barbell bench press
dumbell incline bench press
deadlift
barbell rows
barbell shrugs

wed- legs and biceps
barbell squat
dumbell lunges
seated calf raises
barbell bicep curls

fri- shoulders and triceps
barbell shoulder press
lateral raise
dips
ab work
Its perfectly fine, its your diet which really counts. You could do WS4SB or Starting Strength but thats pretty much down to preference.
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