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Deific Wizard of Sagacity
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Re: New and need help.

Post by robertscott » Sat Apr 05, 2014 7:16 am

jaredkforbes wrote:robertscott See that is were my problem lies. I dont know all the different workout routines, or the different techniches in general.
well it's not so much about knowing routines, because you're just picking like 4 exercises per muscle group and doing those on the corresponding days. So, for example.

Chest & Triceps
-Barbell Bench: work up to a heavy set of 8 (what this means is to start with a weight you can do 8 reps with easily, then gradually add more weight each set until you do 8 reps with a weight that would maybe allow you to do 9, but not 10. See what I'm saying)
-Incline Dumbell Press: 5 sets, 8 - 12 reps
-Machine Flyes: 3 sets 10 - 15 reps
-Dips: 3 sets as many reps as possible
-Tricep Pushdowns: 3 sets 8 - 15 reps
-Overhead Cable Extensions: 3 sets, 8 - 15 reps

Back & Biceps
-Pulldowns: 4 sets, 8-15 reps
-Dumbell Rows: 4 sets, 8 - 15 reps
-Close Grip Pulldowns: 3 sets, 10 - 12 reps
-Chest Supported Row, 3 sets 10-12 reps
-Hammer Curls: 3 sets, 8 - 12 reps
-Cable Curls: 3 sets, 8 - 12 reps

-Back Squat: Work up to heavy 8, similar to how you did with the Bench Press
-Front Squat: 4 sets, 10 - 20 reps
-Romanian Deadlift: 3 sets, 20 reps
-Leg Curls: 3 sets, 8-12 reps
-2 abs exercises of your choice

-Rear Delt Flye: 3 sets, 10-30 reps
-Lateral Raise: 3 sets, 10-20 reps
-Machine Shoulder Press: 5 sets, 8-15 reps
-Face Pulls: 3 sets, 8-15 reps

And that would do it. Basically what I've just shown you there is a very generic, bodybuilding routine. You could use that as a template to design your own, or just use what I've written. It really is just a case of picking 4 exercises or so per muscle group. Try and think about what movements would compliment each other when you pick them.

Or you could just do the routine I posted, it's up to you

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