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hey SOUR JERK ..here is my routine

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Author	Topic: hey SOUR JERK ..here is my routine
papi Amateur Bodybuilder (Total posts: 10)	posted July 28, 2000 05:57 PM like i explained in my last, post...my chest is lagging,....my chest gets soft and flat if i rest it 7 days, no matter how hard, how many sets, less sets, high reps, low reps, its sore for 2 days, i just feel that i have the type of body that my chest can be trained twice a week...but not that many sets...my diet is perfect, trust me...and yor right, trainig gives a lot of tears and wears to my shoulder joints, that why i am focusing on my chest, and giving shoulders a break, and doing my back every now and then. wiht a routine like this... WEEK 1 mon: incline bb...4 sets 6-10 reps.... barbell curls....5 sets 8-12 reps... forerms....4 sets... wed: squats...3 sets 8-12 reps... ham curls...3 sets 6-10 reps... fri: flat bb...4 sets 6-10 reps... incline db curls...4 sets 8-12 reps traps....4 sets 8-12 reps weeek 2 mon: off tuesday: back 9 sets thurs: legg press 6 sets..6-15 reps friday: incline db press, 4 sets...6-10 reps week 3 repeat all over i would still train each body part, but giving all body parts except chest and biceps, like 12 rest...training chest 2x per week, and training 1x per week one week...so my chest can get all of the focus, training other body parts less, keeping shoulders inur free....i will only do this for a month..what do you think? IP: Logged
sour jerk Pro Bodybuilder (Total posts: 258)	posted July 28, 2000 11:45 PM bro your routine needs work,your actually neglecting some important muscles and your not hitting it hard enuff..i assume your a beginner so i suggest to you this routine.. day 1 chest and triceps db flies 4 sets 8-10 reps flat bench press 4 sets 8-10 reps incline press 4 sets 8-10 reps skull crushers 3 sets 10 reps dips 3 sets to failure day 2 legs squats 4 sets 8-10 reps leg extension 3 sets 10-15 reps sissy squats 2 sets to failure leg curls 3 sets 10-15 reps stiff leg deadlifts 3 sets 8-10 reps calf raises 4 sets 25 reps day 3 rest day 4 back shoulders deadlifts 4 sets 15,10,6,6 pullups 4 sets to failure barbell rows 3 sets 8 reps behind the neck press 4 sets 10 reps side laterals 3 sets 15 reps day 5 rest day 6 biceps,forearms barbel curlz 5 sets 8-10 reps incline curls 4 sets 10 reps hammer curlz 3 sets 6 reps wrist curls 4 sets 10 reps behind the back bar wrist curls 4 sets 8 reps day 6 rest day 7 rest repeat this routine should bring up your entire physique.it is an all free weight routine concentrating on multi joint exercises,it includes both volume and rest,with a good diet there isnt any reason for you not to turn in to a muscle monster with this routine it has transformed me in my first years good luck bro ....... ss oo uu rr jj ee rr kk remember to always warm up properly and do light cardio 2 times a week after training for 10 minutes for cardio health.. IP: Logged
papi Amateur Bodybuilder (Total posts: 10)	posted July 29, 2000 03:05 AM my concern is my chest, i am not worrying about my whole physique, everything is good but my chest, what i am saying is , concentrating on my chest, and let my other body parts rest, but still be worked, but not as hard as my chest, therfor i am training my chest between a 72 hour period, differetn angles and different exercises, and not a whole lot of sets so id overtrain...i am 17 years old, and been training for 2 years, really i dont need cardio at all...my main questions is about whether i should train chest 2x pe week or not, because i beleive that i have the type of body that i can train chest more often...but making sure its fully recovered...my diet is good. just asking about peoples opinions.. IP: Logged
picasso Amateur Bodybuilder (Total posts: 67)	posted July 29, 2000 08:08 AM Why not train chest twice a week? Another option might be to devote an entire day for chest once a week.Your routine is lacking volume for chest(among others). Your pecs are a major muscle group and need to be treated like such. Consider 12-15 sets per chest workout.Something like this;incline 5 x5,flat press 4 x5,flyes 3 x5.This is my basic routine year round,changing between flat and incline as priority every 4 weeks and incline ,decline or flat flyes every week and swapping BB's for DB's as I feel the need.Add a set or two of dips to failure and you're done. I'm done. IP: Logged
papi Amateur Bodybuilder (Total posts: 10)	posted July 29, 2000 03:46 PM the only reason, i dont want to an entire chest workout, is because my chest is lagging, buuuuut..my upper chest is the most lagging...i want a day for my upper chest, and i want a day just for my lower chest, i know you might say, do all the parts of your chest in one day, but start with inclines, but my concern about that is, if i do an entire chest workout, even though i might start off with inclines, at the end of the workout, my upper chest isnt pumped, and feels as if, it havent been worked,.....i think its better to 6 sets of incline on monday, and 5-6 sets of flats friday...what do you think? IP: Logged
sour jerk Pro Bodybuilder (Total posts: 258)	posted July 29, 2000 09:49 PM bro first of all you need to balance your physique,you must work your entire body if you want your chest to grow.and im sorry to inform you it isnt possible to completley isolate the upper or lower region of the pectorial muscle.you need heavy basic movements for your whole body to grow. rule number one you must squat rule 2 you must deadlift rule 3 you must bench press giving the rest of your body a rest isnt going to do much for your chest because its impossible to gain mass in only one particular area ,the body spreads the weight evenly throughout.your routine is not adequate for growth,let alone localized growth.you need a good balanced routine,to develop overall mass and strenghth,only than will you see the results you want.. hey i was a beginner once too,i thought i knew what i was doing,youll find out soon enough... ss oo uu rr jj ee rr kk IP: Logged