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PostPosted: Fri Jul 19, 2013 2:08 am 
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I have a question in regards to doing a 2-day split with upper body on one day, and lower body on another.
How does the following look for the upper body day:

BB Bench Press 3 sets
BB Inc. Bench Press 3 sets
DB Bent-over Row 3 sets
Pull-up 3 sets
BB Pullover 2 sets
Cable Iron Cross 2 sets
DB Front Raise 2 sets
DB Lateral Raise 2 sets

Do you see any imbalances, muscles that need more attention, muscles that need less attention, etc?


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PostPosted: Fri Jul 19, 2013 3:55 am 
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No overhead presses? You also may want to include one row with the elbows flared out to target the rear delts and rhomboids. Meanwhile, you can probably drop the front raises and "cable iron cross" which I assume is some kind of cable crossover or fly.


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PostPosted: Fri Jul 19, 2013 7:11 am 
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Agree with what Matt said; the iron cross is nonsense, and front raises are unnecessary.

Some kind of rear delt exercise in there is definitely needed, other than that it looks ok. There's quite a lot of exercises but I assume since you asked about antagonist training you are supersetting them so that's good.

I would personally want some arm exercises in there, but not everyone cares about that.


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PostPosted: Sat Jul 20, 2013 11:14 pm 
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Sadly I can't do military presses (my sports medicine doctor has told me not to due to issues with my right shoulder). I used to love them. :(

Yes Robert, I plan on super-setting them.


Ok, so how does this revision look? I'll include the muscles hit:
(I know so far no love has been shown, but keeping them in for symmetry with the DB Lateral Raises)

BB Bench Press (CHEST, UpChest, F.Shoulder, Triceps) 3 sets
BB Inc. Bench Press (UPPER CHEST, F.Shoulder, Tricep) 3 sets
DB Fly (CHEST, UpChest, F.Shoulder, Biceps) 2 sets
DB Bent-over Row (BACK, Mid/LowTraps, Rho, Lats, R.Shoulder, LowBiceps) 3 sets
Pull-up (LATS, Biceps, R.Shoulder, Rho, Mid/LowTraps) 3 sets
Cable Iron Cross (LATS, Chest, Rho, LowTraps) 2 sets
Rear Lateral Raise (REAR SHOULDER, S.Shoulder, Mid/LowTraps, Rho) 2 sets
DB Lateral Raise (SIDE SHOULDER, F.Shoulder, Mid/LowTraps) 2 sets

The only difference between the two workouts is that I replaced the DB Front Raise with the DB Fly, and the BB Pullover with the Rear Lateral Raise


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PostPosted: Sun Jul 21, 2013 12:12 pm 
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Better, but I think Rear Delt Rows (a compound exercise) are more effective than Bent-over Laterals (an isolation exercise).


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PostPosted: Sun Jul 21, 2013 4:24 pm 
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I still don't know what your basic goals are, so it's hard to comment. As a general strength routine it's too complex. As a BB routine, I'll leave it to my betters (Bob and Ironman, that you).

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PostPosted: Thu Jul 25, 2013 2:20 am 
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When you say "basic goals" you mean answers like "lose fat" or "gain muscle", etc?


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PostPosted: Thu Jul 25, 2013 3:07 am 
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Yeah, or strength, or endurance, or injury recovery, or prep for some sport, or mobility, or etc.

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PostPosted: Thu Jul 25, 2013 4:07 pm 
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I have a lot: fat loss, muscle gain, aesthetics, injury recovery, strength.


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PostPosted: Fri Jul 26, 2013 2:36 am 
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Usually it's best to focus on one goal at a time.

For fat loss, it has a lot more to do with your diet than with your workout.

For "muscle gain" you need a basic strength foundation to start with. Focus on the basic movements using compound exercises, moderate rep-range progressing weight. As you develop strength, you can move to more of a hypertrophy-emphasizing routine, still emphasizing the big compounds, but in a higher rep-range, progressing both weight and sometimes reps. So the routine you list has more exercises than you need. The bench, incline (being a substitute for overhead press), rows and chinups satisfy the basic movements, and need to be your main moves. The others can be used as accessory lifts at the end of your workout, and not necessarily all of them all of the time, but 1 or 2 each workout day.

Injury recovery should be well-covered by your therapist. Keep your therapy exercises in your routine, possibly as part of your routine warm-up.

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