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Jake

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Registered: 24th Jan 05
User status: Offline

7th Apr 11 at 22:10

hi guys im looking at putting on abit of muscle for summer. mainly focusing on arms, abs, chest and traps but anything else is a bonus really lol. here is a workout programme i made from going on google and having a look round but any suggestions are welcome

monday: tricepts and traps
3x10 tricept extensions
3x10 kick backs
3x10 rope pulldowns
and to finish off about 200 ab crunches

tuesday: bicepts and chest
3x10 dunbell curls
3x10 hammerstrength curls
3x10 concentrated curls
6x10 bench press

wednesday: legs
3x10 leg extentions

thursday: shoulders and traps
7x10 dumbell shrugs
3x10spins around the worlds (5kg dunbells each hand)
5mins shadow boxing(2.5kg dunbells each hand for front delts)

friday: bicepts, triceps and abs
250 ab crunches
2x12 dunbell curls
2x12 kickbacks

ok thats about it really, ive put a couple of exercises in there like the shadow boxing and the leg extensions to release more testosterone but anymore advice is welcome

thanks

bigdan

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Registered: 4th Jan 07
Location: Jarrow (Newcastle)
User status: Offline

7th Apr 11 at 23:22

you wont put on any size if you dont train your back its a major muscle so why miss it :S

JonnyJ

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Registered: 23rd Sep 05
Location: Scotchland
User status: Offline

7th Apr 11 at 23:57

Jake.

Needs more biceptz curlings mate

Dr Pepper

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Registered: 21st Sep 02
Location: oxford Drives Renault Clio RS200
User status: Offline

8th Apr 11 at 08:52

lol

Rob R

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Registered: 31st May 03
Location: Kent
User status: Offline

11th Apr 11 at 17:26

Need a better split, you're working the same muscles but in different routines close together

something like this is better suited IMO

monday - bi's (if you really want to isolate them?) and back
tuesday - legs
wednesday - rest
thursday - chest and tri's
friday - shoulders

[Edited on 13-04-2011 by Rob R]

JonnyJ

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Registered: 23rd Sep 05
Location: Scotchland
User status: Offline

11th Apr 11 at 17:59

sc0ott

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Registered: 16th Feb 09
User status: Offline

12th Apr 11 at 10:41

wednesday: legs
3x10 leg extentions

is this a wynd up

Rob R

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Registered: 31st May 03
Location: Kent
User status: Offline

13th Apr 11 at 12:56

Ok for a warm up lol

Jake

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Registered: 24th Jan 05
User status: Offline

13th Apr 11 at 16:36

this is no wind up

i used to do squats and deadlifts but they made me out of breath so i stopped doing them

JonnyJ

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Registered: 23rd Sep 05
Location: Scotchland
User status: Offline

13th Apr 11 at 16:53

Skullcrusherz m8

1x20

Rob R

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Registered: 31st May 03
Location: Kent
User status: Offline

13th Apr 11 at 17:31

quote:
Originally posted by Jake
this is no wind up i used to do squats and deadlifts but they made me out of breath so i stopped doing them

So you wana get hench but don't want to break a sweat?

Squats and deads are 2 of the best lifts you can do. 3 sets 10 leg extensions won't get you anywhere mate.

Dr Pepper

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Registered: 21st Sep 02
Location: oxford Drives Renault Clio RS200
User status: Offline

13th Apr 11 at 17:47

quote:
Originally posted by Rob R

quote:
Originally posted by Jake
this is no wind up i used to do squats and deadlifts but they made me out of breath so i stopped doing them

So you wana get hench but don't want to break a sweat?

Squats and deads are 2 of the best lifts you can do. 3 sets 10 leg extensions won't get you anywhere mate.

Thats just plain wrong - squats and deads dont do much at all, especially if you are out of breath...complete waste of time

Jake

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Registered: 24th Jan 05
User status: Offline

13th Apr 11 at 17:51

^ this is what im saying mate. i done some reading up and apparently when the heart rate goes over 110 its canatabolick for muscles

Rob R

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Registered: 31st May 03
Location: Kent
User status: Offline

13th Apr 11 at 18:49

If that works for you then fair play, but I can't see you gaining much with only one compound exercise in there.

sc0ott

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Registered: 16th Feb 09
User status: Offline

13th Apr 11 at 19:11

What about leg press? Thats quite good
Or that machine you lie back on and push yourself up? Similar to squats.
Hamstring curls are brilliant as well.

What about calfs?

Dr Pepper

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Registered: 21st Sep 02
Location: oxford Drives Renault Clio RS200
User status: Offline

13th Apr 11 at 19:45

quote:
Originally posted by Rob R
If that works for you then fair play, but I can't see you gaining much with only one compound exercise in there.

You need to do some reading up

- compound exercise just gets you out of breath .... it works your heart and lungs too hard and this stops you putting on mass.

His schedule looks great to me - as long as he is going to spend around £100 a week on suplements he cant go wrong.

Laney

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Registered: 6th May 03
Location: Leeds
User status: Offline

14th Apr 11 at 07:56

quote:
Originally posted by Dr Pepper
His schedule looks great to me - as long as he is going to spend around £100 a week on suplements he cant go wrong.

This.

All that training will be a waste of time without supps and roidz. As long as that's legit he'll be swole in no time.

Rob R

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Registered: 31st May 03
Location: Kent
User status: Offline

14th Apr 11 at 15:09

This thread is a joke.

BarnshaW

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Registered: 25th Oct 06
User status: Offline

14th Apr 11 at 16:25

jake is sitting there laughing at people replying to this thread you do know that?

Jake

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Registered: 24th Jan 05
User status: Offline

14th Apr 11 at 17:05

quote:
Originally posted by Rob R
This thread is a joke.

sustanon 100 is a joke, its all about 250.

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