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  1. #1
    Just joined M&S messi's Avatar
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    Default Hello! new to the forum

    Hello been reading this forum and others for quite some time now, but thought this one was the best to join.
    Finally decided to join because I made an original routine (actually with much help of existing exercises on this site) and wanted to get some feedback on it.

    Well here it is...

    SUNDAY
    LEGS
    Pistols 5xMax
    Single Legged Leg Press (Machine) 3x6 1x20
    Single Leg Curl 3x6 1x20
    Jumping Lunges 3x20
    BACK
    Wide Grip Pull-ups 3xMax
    One Arm Dumbbell Rows 3x8 1x20
    BICEPS
    Hammer Curls 4x6

    Light Cardio 10-20min


    MONDAY
    CHEST
    Alternate Incline Dumbbell Press 3x8
    Dips 1xMax
    Dumbbell Press 3x6
    Dips 1xMax
    Dumbbell Flys 2x10
    SHOULDERS
    Lateral Raises 3x8 1x20
    Parallel Pull-ups on a Bench Bar 3xMax
    ABS
    Cable Crunches 3x12
    Leg Raises 3x10
    Weighted Exercise ball Crunch 3x12

    THURSDAY
    LEGS
    Pistols 5 x Max
    One Leg Barbell Squat 3x8 1x20
    Single Leg Extensions 3x8 1x20
    Jumping Lunges 3x20
    BACK
    Wide Grip Pull-ups 3xMax
    One Arm Machine Rows 3x8 1x20
    BICEPS
    One Arm Dumbbell Curls 4x6

    Light Cardio 10-20min


    FRIDAY
    CHEST
    Incline Dumbbell Press 3x8
    Dips 1xMax
    Alternate Dumbbell Press 3x6
    Dips 1xMax
    Dumbbell Flys 2x10
    SHOULDERS
    Lateral Raises 3x8 1x20
    Bent Over Dumbbell Reverse Fly 3x8
    External & Internal Cable Rotation & Standing Rotation 3x15
    ABS
    Hanging Knee Raise 3x12
    Decline Sit Ups (Weighted) 3x10
    Decline Abdominal Reach (Weighted) 4x10

    hope you guys take it easy on me haha

  2. #2
    Seasoned M&S Veteran hunterace's Avatar
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    Default

    your over training if your doing this routine
    read this http://www.muscleandstrength.com/art...s-is-more.html
    The 2nd Amendment.... A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.
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  3. #3
    Moderator Scrutiny's Avatar
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    Default

    Welcome,

    Yeah, get off that routine, chances are you will be over-training.
    Follow the above advice, make sure you read that link aswell.

    Post up anything else you need help with.
    Consistency is the key

  4. #4
    Just joined M&S messi's Avatar
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    Default

    Thanks for the replies! Thought I might get that. any advice on how I can fix this routine up?

  5. #5
    Seasoned M&S Veteran Rex187's Avatar
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    Default

    well i would go with some of the routines that are on this site i am sure you could find one to suit you
    Carry your sheild or go home on it

    Always do what your afraid to do.

  6. #6
    Seasoned M&S Veteran Rex187's Avatar
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    Default

    http://www.muscleandstrength.com/wor...t-workout.html
    This is jut guessing but thats for muscle building routine and if you have any different goals then let us know
    Carry your sheild or go home on it

    Always do what your afraid to do.

  7. #7
    Just joined M&S messi's Avatar
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    Default

    Yes but I would like to go with this routine... but as hunterace and Scrutiny says I believe this routine is overtraining and I would like to fix this one up

  8. #8
    Just joined M&S messi's Avatar
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    Default

    actually I was trying to go for overall fitness and strength

    :edit building muscle is low in priority
    Last edited by messi; 04-13-2009 at 01:07 AM.

  9. #9
    Seasoned M&S Veteran hunterace's Avatar
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    Default

    well these are the best ammount of sets per exercise for each body part
    Legs - 14-20 sets
    Calves - 6-10 sets (possible twice per week)
    Abs - 6-10 sets (possibly twice per week)
    Back - 12-16 sets
    Shoulders - 9-12 sets
    Triceps - 8-10 sets
    Biceps - 6-9 sets
    Forearms - 4-8 sets
    Traps - 3-6 sets
    Chest - 12-16 sets
    and since your going for overall fitness and strength, i would only train each body part once a week, except abs, and do cardio consistantly.
    since you want to build strength, go with heavy weights and lower reps.
    here are the basic rep ammounts and rests between each set
    Strength: 4-8 reps/3-4 sets..............rest 2-3 minutes
    Size: 8-12 reps/2-3 sets..............rest 60-90 seconds
    Endurance: 12-20 reps/2-3 sets..............rest 30-60 seconds
    the amount of cardio/days per week, intensity, and duration/length is up to you but since your looking for fitness regular cardio would be a good idea

    or..............do what rex said and just pick a routine from here http://www.muscleandstrength.com/workouts/main.html and make things easier on yourself , good luck
    The 2nd Amendment.... A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.
    June 2012 Log of the Month

  10. #10
    Just joined M&S messi's Avatar
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    Default

    hunterace I read the link you typed on your first post... I have some questions

    these amounts of exercises... they are per week right?
    and strength, hypertrophy, and endurance training is it all the same number of sets?

    I know I need to cut out some things on my routine, but why do you say that for overall fitness and strength you should only train once?
    I based my routine partially on EKnights modified WBSW. and I know its very different but he does train same parts twice a week

  11. #11
    Seasoned M&S Veteran hunterace's Avatar
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    Default

    well his total sets per week don't come any where near the ammount of sets in your routine, example EK's legs= 18 sets, yours legs= 32 sets
    beyond that i'll let him answer, when he gets a chance
    The 2nd Amendment.... A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.
    June 2012 Log of the Month

  12. #12
    Just joined M&S messi's Avatar
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    Default

    hunterace thanks for your consistent help! want to rep you up but apparently I cant

    yeah, know I need to reduce my sets. but before I go on fixing it up I wanted to know the answer to the questions I asked above

  13. #13
    Moderator EKnight's Avatar
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    Default

    Hello. Do not make the mistake of thinking the Westside routine can be used for general fitness, conditioning, or "strength." It is a sports specific workout designed for powerlifters. Hunter has given you every tool in the world to reach your goals and construct a consistent workout. Put plainly, unless you plan on competing as a powerlifter, this routine is pretty specific and may not help you reach your goals. -EK
    Last edited by EKnight; 04-20-2009 at 07:31 AM.
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

  14. #14
    Just joined M&S messi's Avatar
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    Default

    I am still looking for a good routine. I am not interested in building muscle.

    I want to be agile, fast, strong, flexible, well cordinated, and have endurance... I guess be fit.

    Can anyone suggest me a good routine?

 

 

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