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Pls critique routine


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about Pls critique routine within the Weight Training & Weight Lifting category.

Excerpt: Was'up I'm starting a bulking cycle and would like some advise on my training regime. No warmup sets included Day 1 Squats 1x20 Incline press 2x5 Dips 2x5

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  1. #1

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    Was'up

    I'm starting a bulking cycle and would like some advise on my training regime.

    No warmup sets included

    Day 1
    Squats 1x20
    Incline press 2x5
    Dips 2x5
    Narrow grip press 2x5
    Shoulder press 2x5

    Day 2
    D-Lifts 1x20
    Pull ups 30 reps super set
    Behind neck press 2x5
    Clean and press

    That's it any would be appreciated.

    SOB

  2. #2
    Pro Bodybuilder strengthmonster's Avatar
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    If you can only do two workouts per week try this routine. It is the only 2 dayer I have found works well and I have tried a lot in the past.
    Day1
    Legs, Back and Bi
    Day2
    rest
    Day3
    rest
    Day4
    Chest, Shoulders and Triceps
    Day5,6&7
    rest

    One bad think about your routine is you do shoulders twice a day after each other (shoulder press and behind the neck press)

  3. #3

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    Thanks Strenght Monster

    I made a mistake I should of said I train on a Monday and Friday (Day1;Day5)sorry about that.

    Thanks for your advice. I did day 1 yesterday and I was really fried after the squats I barely had enough energy for the other exercises do you think I should move squats to the last movement of the night on day 1?

    Thanks again



  4. #4
    Pro Bodybuilder strengthmonster's Avatar
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    Personally I'd get them out of the way. The quads are the biggest muscle in your body and consequently use up the most energy. If you left them until last you would have little to put into them. If you are working for mass squats should be one of your main mass building excercises so it important to put the effort in on them.

    I'd try and get another day in the gym if you can and use it for legs on their own. It is damned hard to do everything in two days and not suffer losses in energy during your workout. The only other thing you can do is pick up your pace. Do not stop to talk to anyone in the gym and keep time in between sets minimal. The longer you spend in the gym the longer your body has to build up lactic acid which will make you feel like you've run out of steam. Aim to get through the workout within an hour. That way your workout will be completed before your energy levels start to drop.

  5. #5
    Good Bro
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    It's just my opinion, but if you're looking for uniform development between your upper and lower body, I'd use a upper/lower split. As is, you're only giving your lower body about 1/4th of the work as your upper. Do all lower body lifts on one day and upper on another.

    ex.
    Day 1
    Squat
    DL
    Lunge
    Abs/Calves

    Day 2
    Bench
    Row
    Shoulder Press
    Pulldown
    Abs/Arms

    But that's just my advice for a two-day split.

    ------------------
    My $.02

  6. #6
    Good Bro
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    You haven't included variables such as rep tempo, rest period, %1RM, when you are going to failure, days between training, etc....the list goes on.
    Just be more specific.

    I assume SOB means what I think it does.

  7. #7
    Pro Bodybuilder Robboe's Avatar
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    Why not try a total body routine? You'd perform it twice a week, making sure you progressed each workout.

    (all for one set performed to failure)

    Squats
    Bench
    Dead
    Row <----The type of row is your call
    OH press <-----Again your call BB or DB
    Curl <----------Your call

    Then go home rest, eat and sleep.

    Perform the workouts 2-3 days between each other e.g. Monday and thursday or Tuesday and friday etc...

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