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workout routine


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

Excerpt: how's this? Mon: chest, tri- sets 3. dips - 10reps/30lb help, 8 reps/40lb help, 6reps/50lb help.. sets 3 chest press - 10x130 , 8x120, 6x100. sets 3

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Thread: workout routine

  1. #1
    Good Broly
    Join Date
    Apr 2001
    Location
    baltimore
    Posts
    179
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    0
    how's this?

    Mon: chest, tri-
    sets 3.
    dips - 10reps/30lb help, 8 reps/40lb help, 6reps/50lb help..

    sets 3
    chest press - 10x130 , 8x120, 6x100.

    sets 3
    seated row press or someshit ( chest,tri )
    10x165 , 8x150 , 6x130.

    sets 3
    seated dips
    10x165, 8x150, 6x130

    er forget the name of this machine, works the entire abs at once( trainer said ).
    you do a total crunch, raise your legs and upper body at the same time.

    sets 5
    20x35lbs , 20x35lbs , 20x35lbs, 10x45 ,10x45.(abs).

    tue: Jump rope for around 20 minutes.

    wed: shoulder& bi

    sets 3-
    shoulder press - 10x120 , 8x110 , 6x100

    seated pullback rows - 10x120, 8x110 , 6x100

    seated bi curls - 10x110 , 8x100, 6x90

    lat pulldowns - 10x135, 8x120, 6x105.

    ab machine again..same reps as monday.

    thurs: tredmill or run at the track.
    30 - 40 minutes total.

    fri: legs

    3 sets on all.


    sqauts - 10x220lb , 8x200 , 6x180.

    leg exten - 10x120 , 8x110 , 6x100.

    reverse leg exten( i guess you can call it that). 10x115 , 8x100 , 6x90.

    inner thigh squeeze - 10x100, 8x80 ,6x60.

    outter thigh squeeze - 10x80 , 8x60 , 6x40.

    ab machine - same as other days.

    sat - off( sometimes may play some basketball)

    sun - at the track or sometimes go to the gym to hit the treadmill..


    yes, i know i need to start using free weights.. maybe next month..!

    honest opinions please..
















  2. #2
    Pro Bodybuilder strengthmonster's Avatar
    Join Date
    Sep 2000
    Location
    uk
    Posts
    1,261
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    It isn't all that bad. On back day try not to work the back, then arms and then go to do back again. Instead fully work a muscle group and then go on to the next. That way the blood is better pumped to that group during working it. Oh yeah, try some freeweights!

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