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Assess my workout plan watch

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    I've recently changed my workout because I want to make it more intense. Before I was doing:
    Monday: chest & triceps
    Tuesday: back and biceps
    Wednesday: abs and shoulders
    Thursday: abs and legs
    Friday, Saturday and Sunday I just go for a run. That's all

    I'm changing my schedule to this:
    Mon: Chest, triceps, shoulders and abs
    Tuesday: Back, biceps, legs and abs
    Wednesday: cardio
    Thursday: Chest, triceps, shoulders and abs
    Friday:Back, biceps, legs and abds

    Is there any detrimental effect to this? I feel like I'm healing fine and have tested this schedule this week and feel perfectly fine. I'm just wondering if there is anything bad about this workout plan.
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    How long have you been lifting? Quite a radical split if you're not on the juice.
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    That's not a routine, it's a list of bodyparts
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    (Original post by JollyJelly)
    How long have you been lifting? Quite a radical split if you're not on the juice.
    Since October.
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    (Original post by Sesshomaru24U)
    Since October.
    Dude you'd see better gains on a full body or upper lower at most.

    Read up on intensity vs frequency for beginners/people not using AAS
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    (Original post by JollyJelly)
    Dude you'd see better gains on a full body or upper lower at most.

    Read up on intensity vs frequency for beginners/people not using AAS
    So what I've been doing this whole time isn't that good? I've gotten a lot strong though, surely it can't be that bad?
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    (Original post by Sesshomaru24U)
    So what I've been doing this whole time isn't that good? I've gotten a lot strong though, surely it can't be that bad?
    You'll get stronger/make progress no matter what you do. Especially with 'newbie gains' but it won't be optimal. In your first routine you were training your chest once a week right? Your muscles will stop growing after 24-48 hours so you have a whole 5 days without growing. If you do full body you work your chest 3 times a week which = more gainzz. Google it mate! It splits opinion but if it's good enough for Arnie, Leroy Colbert etc then...
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    (Original post by Angry cucumber)
    That's not a routine, it's a list of bodyparts
    Chest and triceps:
    bench press 4s 8-12 r
    incline dumbell press 4 s 8-12r
    machine flies 3-4s 8-12r
    dips 4s r to failure
    tricep extensions (cable, straight bar) 4s 8-12r
    tricep extensions (cable, curved bar) 3s 8-12r
    skull crushers 3-4s 8-12r

    Back & biceps:
    wide grip pullups 4s till failure
    dealifts 4s 5-8r
    Lat pulldowns 3-4s 8-10r
    cable rows 3s 8-12r
    db curls 4s 8-12r
    close grip chinups 4s 812r
    hammer curls 3s 8-12r

    shoulders & abs
    military press 4s 8-10r
    dumbell shoulder press 4s 8-10r
    lateral raises 4s 8-10r
    front raises 3s 8-10r
    situps 4s till failure
    crunches 4s till failure
    plans 4s till failure

    legs & abs
    squats 4s 8-10r
    leg press 3s 8-10r
    leg curls 3s 8-12r
    calf raises 4s till failure
    ball oblique twist 4s till failure
    leg raises 3-4s till failure
    bicycle kicks 3-4s till failure
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    (Original post by JollyJelly)
    You'll get stronger/make progress no matter what you do. Especially with 'newbie gains' but it won't be optimal. In your first routine you were training your chest once a week right? Your muscles will stop growing after 24-48 hours so you have a whole 5 days without growing. If you do full body you work your chest 3 times a week which = more gainzz. Google it mate! It splits opinion but if it's good enough for Arnie, Leroy Colbert etc then...
    Thanks. I think that might be a bit too much as I'm hoping to eventually take up a martial arts. So I'm looking for an athletic build. So would it be sage to do it for a couple of months then switch to something which focuses more on building endurance and stamina?
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    (Original post by Sesshomaru24U)
    Thanks. I think that might be a bit too much as I'm hoping to eventually take up a martial arts. So I'm looking for an athletic build. So would it be sage to do it for a couple of months then switch to something which focuses more on building endurance and stamina?
    I think you've misunderstood. A full body programme like IceCreamFitness 5x5 or strong lifts 5x5 would be LESS volume on each muscle just more frequent. In fact it would be a LOT better for martial arts than a sh**y 'bro split' like you've listed.
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    Need more hammer curls.
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    (Original post by Sesshomaru24U)
    So what I've been doing this whole time isn't that good? I've gotten a lot strong though, surely it can't be that bad?
    ANYTHING works when you're new. You won't respond and/or recover from poor programming forever.
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    Nope, add in another arm day.

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    Seriously, jump on a beginner routine to see overall changes. ICF or Stronglifts 5x5 are particularly good ones if you haven't been lifting long.

    Posted from TSR Mobile
 
 
 
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