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Originally Posted by JamesK
I put together my training routine, and wanted some feedback on it. Like, is there enough exercises or to many exercises, hows the reps / sets, hows the split, everything overall. Thanks.
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* Training Routine *
* Day 1 (Monday): Chest, Triceps, Abs
* Day 2 (Wednesday): Legs, Shoulders, Traps, Abs
* Day 3 (Friday): Back, Biceps, Forearms, Abs
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~ Day 1 (Monday): Chest, Triceps, Abs
* Chest
> Barbell Bench Press (8 Reps x 3 Sets)
> Incline Dumbbell Press (8 Reps x 3 Sets)
> Dumbbell Flyes (8 Reps x 3 Sets)
* Triceps
> Close-Grip Bench Press (8 Reps x 3 Sets)
> Seated Overhead Barbell Triceps Extension (8 Reps x 3 Sets)
> Tricep Dumbbell Kickback (8 Reps x 3 Sets)
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~ Day 2 (Wednesday): Legs, Shoulders, Traps, Abs
* Legs
> Barbell Squat (7 Reps x 3 Sets)
> Leg Extensions (10 Reps x 3 Sets)
> Lying Leg Curls (8 Reps x 3 Sets)
> Standing Barbell Calf Raise (8 Reps x 3 Sets)
> Standing Dumbbell Calf Raise (8 Reps x 3 Sets)
* Shoulders
> Seated Bent Over Rear Delt Raise (Rear Delts) (8 Reps x 3 Sets)
> Seated Side Lateral Raise (Side Delts) (8 Reps x 3 Sets)
> Standing Front Barbell Raise Over Head (Front Delts) (8 Reps x 3 Sets)
* Traps
> Barbell Shrug (8 Reps x 3 Sets)
> Dumbbell Shrug (8 Reps x 3 Sets)
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~ Day 3 (Friday): Back, Biceps, Forearms, Abs
* Back
> Close-Grip Front Lat Pulldown (8 Reps x 3 Sets)
> Wide-Grip Lat Pulldown (8 Reps x 3 Sets)
> Bent Over Barbell Row (8 Reps x 3 Sets)
* Biceps
> Barbell Curl (8 Reps x 3 Sets)
> Concentration Curls (8 Reps x 3 Sets)
> Alternate Incline Dumbbell Curl (8 Reps x 3 Sets)
* Forearms
> Palms-Down Wrist Curl Over A Bench (8 Reps x 2 Sets)
> Palms-Up Dumbbell Wrist Curl Over A Bench (8 Reps x 2 Sets)
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No offence but i dont like it.
Why the same amount of volume for triceps as chest and also biceps as back? Not only are these much smaller muscle groups and need less stimulation but you are also working them after exercises which lso hit these muscles hard.
Why only isolation exercises for the shoulders? A compound exercise is essential.
Why no deadlifts?
Needs a serious re-think in my opinion.