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 Post subject: New Split Routine
PostPosted: Sat Oct 21, 2006 8:25 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4420
Location: Pennsylvania
Monday = chest, delts, abs/obliques
Tuesday = back, traps, forearms
Wednesday = rest
Thursday = biceps, triceps, abs/obliques
Friday = quads, hamstrings, calves
Saturday = rest
Sunday = rest


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 Post subject:
PostPosted: Sat Oct 21, 2006 8:49 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4420
Location: Pennsylvania
In this routine everything gets worked once a week, except biceps and triceps which get worked twice (once directly and once indirectly). This should work out well, since my arms always recover more quickly than my chest, shoulders and legs.

Also, some of you may notice that Monday is a push workout, while Tuesday is a pull workout. Then on Thursday and Friday I train opposing muscle groups.


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 Post subject:
PostPosted: Sun Oct 22, 2006 1:25 am 
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Rookie
Rookie

Joined: Sat Apr 29, 2006 11:18 pm
Posts: 43
im curious what u do for each exercises reps and sets


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PostPosted: Sun Oct 22, 2006 2:25 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4420
Location: Pennsylvania
WORKOUT # 1
CHEST
Barbell Bench Press = 4-5 sets/1-12 reps
Incline Barbell Press = 3 reps/1-12 reps

DELTS
Seated Dumbbell Press = 3 sets/5-12 reps
Dumbbell Lateral = 3 sets/10-12 reps
Bent-over Lateral = 3 sets/10-12 reps

ABS/OBLIQUES
Vertical Leg Raise = 3 sets/15-25 reps
Dumbbell Side Bend = 3 sets/25 reps


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 Post subject:
PostPosted: Sun Oct 22, 2006 2:41 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4420
Location: Pennsylvania
WORKOUT # 2
BACK
45-degree Barbell Row = 4-5 sets/3-12 reps
Wide-grip Chin-up = 3 sets/ 3-12 reps
Incline T-bar Row = 3 sets/ 8-12 reps

TRAPS
Barbell Shrug = 3 sets/08-12 reps
Prone Incline Shrug = 3 sets/08-12 reps

FOREARMS
Standing Wrist Curl = 3 sets/12-15 reps
Reverse Wrist Curl = 3 sets/12-15 reps


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 Post subject:
PostPosted: Sun Oct 22, 2006 2:55 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4420
Location: Pennsylvania
WORKOUT # 3
BICEPS

Barbell Preacher Curl = 3 sets/08-12 reps
Reverse Preacher Curl = 3 sets/08-12 reps

TRICEPS
Dumbbell Extension = 3 sets/10-12 reps
Dumbbell Kickback = 3 sets/10-12 reps

ABS/OBLIQUES
Vertical Leg Raise = 3 sets/15-25 reps
Dumbbell Side Bend = 3 sets/25 reps


Last edited by Matt Z on Mon Oct 23, 2006 7:13 am, edited 1 time in total.

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 Post subject:
PostPosted: Sun Oct 22, 2006 3:27 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4420
Location: Pennsylvania
WORKOUT # 4
QUADS/GLUTES
Barbell Squat = 4-5 sets/1-12 reps
Sled Leg Press = 3 sets/8-12 reps

HAMSTRINGS
Straight-leg Press = 3 sets/05-12 reps
Prone Leg Curl = 3 sets/8-12 reps

CALVES
Leg Press Calf Raise = 3 sets/15-20 reps
Seated Calf Raise = 3 sets/15-20 reps


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