My workout

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SirWallachian
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My workout

Post by SirWallachian » Fri Dec 14, 2012 1:51 pm

Hello.
I've been trying to make new work out with the help fron the site, so i came up with this, it's just for PULL. Can you tell me if it's good or should i change something.

1. PULL
• Lats - Cable Pulldown 3x12
• Deltoids (Side) – Upright Row 3x12
• General Back – Bent-over Row 3x12
- Inverted Row 3x12
• Trapezius (Upper) – Barbel Shrug 3x12
• Rear Delt – Delt Row 3x12
• Biceps – Dumbbell Curl 3x12
• Brachialis – Precher Curl 3x12
• Brchioradialis – Reverse Curl 3x12
• Wrist Flexors – Dumbbell Wrist Curl 3x12
• Wrist Extensors – Dumbbell Reverse Wrist Curl 3x12

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Dub
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Re: My workout

Post by Dub » Fri Dec 14, 2012 1:56 pm

What are your goals?
Don't overthink muscles. You have 7 exercises that work the bicep. It's not that simple to just categorize muscles based on the main functioning muscle. Think movements instead.
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robertscott
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Re: My workout

Post by robertscott » Fri Dec 14, 2012 3:29 pm

far too many exercises. All you need is:

Pulldowns/Chins - 5 sets
Dumbell (or barbell if you prefer) Row - 5 sets
Shrugs - 3 sets
Rear Delt Fly - 3 sets
Curls - 3 sets

bust your ass on those 5 and you'll progress much faster than trying to do all those other exercises in one session

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Jungledoc
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Re: My workout

Post by Jungledoc » Fri Dec 14, 2012 10:25 pm

Why just pull? I assume that this is only one day's training, and that you have some leg work and upper body pushing.

In training, as in all of life, simplicity is golden. I'd even think Bob's list is too long, but he and I have had that argument more than once before! But he's given you a compound vertical pull and a compound horizontal pull. Those two will work heaps of muscles. Then he's given 3 isolation moves for some muscles that aren't hit quite as hard by the compounds. You could do all three if you have time, or pick one to do for a few times than do another.

Also, as Dub asked, share your goals. That will affect how we answer.
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Stephen Johnson
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Re: My workout

Post by Stephen Johnson » Sat Dec 15, 2012 9:03 am

SirWallachian wrote:Hello.
I've been trying to make new work out with the help fron the site, so i came up with this, it's just for PULL. Can you tell me if it's good or should i change something.

1. PULL
• Lats - Cable Pulldown 3x12
• Deltoids (Side) – Upright Row 3x12
• General Back – Bent-over Row 3x12
- Inverted Row 3x12
• Trapezius (Upper) – Barbel Shrug 3x12
• Rear Delt – Delt Row 3x12
• Biceps – Dumbbell Curl 3x12
• Brachialis – Precher Curl 3x12
• Brchioradialis – Reverse Curl 3x12
• Wrist Flexors – Dumbbell Wrist Curl 3x12
• Wrist Extensors – Dumbbell Reverse Wrist Curl 3x12
I agree with Doc and Bob that your routine is too long. However, as someone who has always had sub-par forearm development, it's heartwarming to see someone with the foresight to add forearm training in his workout.

My routine would be:

Lats - Cable Pulldown 5x(12,10,8,8,8)
General Back – Bent-over Row 5x(12,10,8,8,8)
Trapezius (Upper) – Barbel Shrug 3x(12,10,8)
Deltoids (Side) – Upright Row 2x(10,8)
Rear Delt – Delt Row 2x(10,8)
Biceps, Brachialis and Brchioradialis – Dumbbell Hammer Curl 2x(10,8)
Wrist Flexors and Extensors – Wrist Roller 2x10
Thanks TimD

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