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Help with a lifting schedule!

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Topic: Help with a lifting schedule!

got big?

Amateur Bodybuilder

Posts: 245
From:
Registered: Mar 2000

posted September 02, 2000 02:29 PM

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Hey guys, I'm trying to get a good schedule down for my next cycle maybe you guys can help.
I work till 6pm every night and have school from 6-9 on mondays and wednesdays so those will be my off days. I was thinking:
Saturday Back/Bis
Deadlifts 3 x 10
Seated Rows 3 x 10
Palms Facing Lat Pulldowns 3 x 10
Bent over Rows 3 x 10
straight bar curl 3 x 10
Hammer Curls 3 x 10
Reverse Curls 3 x 10
Sunday Chest/Tris
Incline Bench 3 x 10
Dips 3 x 10
Flat DB 3 x 10
Cable Crossover 3 x 10
Tricep Pushdowns 3 x 10
Reverse Tricep Pulldowns 3 x 10
DB Kickbacks 3 x 10
Tuesday Shoulders/Traps
Shoulder Press 3 x 10
Forward Laterals 3 x 10
Side Laterals 3 x 10
Shrugs DB 2 x 10
Shrugs Straight Bar 2 x 10
Upright rows 3 x 10
Thursday Arms

wide grip straight bar curl 3 x 10
Reverse Curls 3 x 10
Preacher Curl 3 x 10
Skullcrushers 3 x 10
Overhead DB Raises 3 x 10
Rope Tri Pushdown 3 x 10
DB Forearm Twists: 3 x 10
Friday Legs
Squat 4 x 10
Leg Press 2 x 10
Leg Ext 3 x 10
Laying Leg Lifts 3 x 10
Calf Raises 3 x 10

All input is appreciated!

big bear 1959

Cool Novice

Posts: 12
From:louisville,kentucky,usa
Registered: Aug 2000

posted September 04, 2000 01:39 PM

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try this out;[monday-off]
[tuesday-chest-back]
benchpress 4-3-2-1-1
db inclines 3x7-10
decline flys 2x12-15

chins 3x max reps
pullovers 3x7-10
onearm row 2x12-15

[ wednesday]-off

[ thursday]legs
squats 10-8-6-4
sissy squats 3x max reps
calf raises 3x20-25

[friday]shoulders-arms
military press 3x8
side laterals 3x10
closegrip bench 3x8
french press 3x10
barbell curls 3x8
hammer curls 3x10

saturday-off

[sunday]deadlift day
deadlifts 5-4-3-2-1-1
shrugs 5x5
calf raise 3x20-25
this will give you a good workout and it fits into your schedule.
[1]work each set to positive failure except squats-deadlifts try to add 5-10lbs a week

hope this helps.good luck with your training

SUST-MAN

Amateur Bodybuilder

Posts: 194
From:CRESSKILL, NJ
Registered: Jul 2000

posted September 09, 2000 07:03 PM

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Bump,,,

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