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Workout Routine

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Old
02-10-2009, 09:35 PM
  #1
Reckless Abandon*
 
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Workout Routine

Just wondering what you guys do and if/how it works.

I want to gain muscle and am currently doing something like this:

MWF: (focuses on chest)
Bench Press start at a weight, go up until I can't do 10 reps, then go back down to where I started. This was my friends idea and we usually end up doing like 7-11 sets (without really resting, we alternate thats it).

I use an incline press machine, 3 sets of 10. (consistent resistance)

I use a fly machine, 3 sets of 10. (consistent resistance)

Incline press with two dumbells. 3 sets of 10. (consistent weight)

Lat pulldown in front. 0-2 sets in front and then 1-3 sets in back. (consistent resistance)

Some thing for the back where you hold a weight, bend over this thing then come back up, then do it on my side, then my other side. 3 sets of 10.

A row machine. 3 sets of 10. (consistent resistance)

If I remember a shoulder press (military press) machine. 3 sets of 10. (consistent resistance)

Will try and do some abs on this day too... an ab machine, and then sit ups.


TThS:
Reverse bar curl tree. Start at a weight, do 10 reps, partner takes a weight of each side... ends up being like 5 sets, non-step, really feel this after I'm done.

Preacher curl machine. 3 sets of 10 (consistent resistance)

Tricep press (preacher) machine. 3 sets of 10 (consistent resistance)

Tricep pulldown. 3 sets of 10 (consistent resistance)

Skullcrusher mixed with tricep bench press. Do 7-10 of the skullcrushers then start the benching portion doing it 12-15 times. Do this 3 times total. (consistent weight)

Usually do legs on this day too. Something for the quads, a leg press, and then a calf thing.



I think my TThS needs some more stuff...

Any suggestions/advice or whatever? Feel free to just post your routine too.

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Old
02-11-2009, 02:06 AM
  #2
SERE 24
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You're doing a lot all on the same day... I work out more often and make my days more "zone specific" and it seems to have a significantly greater effect than when I tried to do everywhere at once not too long ago.

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Old
02-11-2009, 11:02 PM
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monster_bertuzzi
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If you want to build muscle it is MUCH more effective to only work 2 muscle groups each time you go to the gym. You're muscles need time to recover when you tear them, at least 3 days. Try this:

Day 1:
Arms (biceps, forearms, triceps)

Day 2:
Legs

Day 3:
Chest, traps

Day 4:
Shoulders, back

Day 5 :
Off

And then repeat. Trust me on this one, dont go in there like a mad man just working your entire body each time.

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Old
02-12-2009, 12:24 AM
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Quote:
Originally Posted by monster_bertuzzi View Post
If you want to build muscle it is MUCH more effective to only work 2 muscle groups each time you go to the gym. You're muscles need time to recover when you tear them, at least 3 days. Try this:

Day 1:
Arms (biceps, forearms, triceps)

Day 2:
Legs

Day 3:
Chest, traps

Day 4:
Shoulders, back

Day 5 :
Off

And then repeat. Trust me on this one, dont go in there like a mad man just working your entire body each time.
How many exercises per body part would you suggest?

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Old
02-12-2009, 01:07 AM
  #5
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Quote:
Originally Posted by Reckless Abandon View Post
How many exercises per body part would you suggest?
Here, I use this web site that I work with and he allows me to place all of his stuff in my monthly newsletter to my members.

Check this site out here: http://www.xlathlete.com/

Or, sign up on my site for Free and I will send you a monthly newsletter this stuff in it.

Head coach

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Old
02-12-2009, 08:28 AM
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noobman
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You're a hockey player.

Your program looks like it severely neglects the legs, and does no abdominal work. Both are very important for a hockey player. From the sounds of it, you're training like the "average joe" at the gym who tries to do too much at once, and who focuses way too much on his upper body.

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Old
02-12-2009, 08:47 AM
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my routine is all about abs and quads, calves etc.

Do crunches, work on your obliques, squats, leg press, leg curls.
Use a rowing machine, helps with aerobic (i noticed you mention none) and also back, arm and leg strength.

Also if you want to gain mass and weight you need to work on big muscle groups.
Back and Legs.

i normally workout 2 days then have a day off, 2 days on and a day off etc etc.

I work chest and triceps one day, legs next. Abs on both.
Rest a day
Then back and biceps one day, legs and cardio next.
Rest a day

then repeat.

I always warm up with jogging or rowing then finish with light cycling as a cool down.

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Old
02-12-2009, 09:47 AM
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Gobias Industries
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Yeah, the fact that you want to gain mass and you're not doing squats and deadlifts is nuts..

I'd recommend looking at some old-school techniques (i.e. Romanian deadlifts, clean and press, snatch, etc.)..

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Old
02-12-2009, 11:15 PM
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monster_bertuzzi
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Quote:
Originally Posted by Reckless Abandon View Post
How many exercises per body part would you suggest?
Not sure as everyone is different, but what I do know is do 15-25 minutes of cardio, lift your weights for roughly and hour without much rest in between your sets, then leave.

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