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  1. #1
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    Default Need help adding a Exercise into routine.

    Hey Guys, This is my routine and I love it. I am getting great numbers and i love switching things out every month. I would like to add Incline DB/Barbell benching not as a main lift into my program. DB its great to to make sure both arms are keeping up. I am in and out of the gym in 1.5 hours including pre warm up and afterwards cool down.

    Any ideas where to add it into the upperbody days?

    Monday Upper Body
    1. Bench Press 3 x 6 Horizontal Push
    AMRAP 10 Percent Drop
    2. T- Bar Rows 3x6 Horizontal Pull
    3. Seated DB Press 3x6 Vertical Push
    4. Lat Raises 3x8 Shoulders
    5. Pull ups 3x6 Vertical Pull
    6. Bicep Curls 3x8 Elbows Flexion
    7. Dips 3x6 Elbow Extension

    Tuesday Lower Body
    1. Squat 3x6 Quad Dominant
    AMRAP 10 Percent Drop
    2. Deadlift 2x6 Hip/Hamstring
    3. Back Extensions 3x8 Hip Dominant/Lower Back
    4. Hip Thrusts 3x8 Posterior Chain
    5. Calf Raises 3x8 Calf
    6. Leg Raises 3x8 Core

    Thursday Upper Body
    1. Pause 3s Bench 6x4 Horizontal Push
    2. Pause 3S T-Bar Row 6x4 Horizontal Pull
    3. Standing Barbell Press 3x6 Vertical Push
    4. Cable Face pulls 3x10 Shoulders
    5. Lat Pulldown 3x10 Vertical Pull
    6. Barbell Curls 3x8 Elbow Flexion
    7. Dips 3x8 Elbow Extension

    Friday Lower Body
    1. Pause 3s Squat 6x4 Quad Dominant
    2. Pause 3s Deadlift 3x4 Hip/Hamstring
    3. Back Extensions 4x8 Hip Dominant/Lower Back
    4. Hip Thrusts 4x8 Posterior Chain
    5. Barbell Split Squats 3x5 Unilateral
    6. Woodchoppers 3x8 Core/Rotational

  2. #2
    Time To Rebound! LayzieBone085's Avatar
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    Default

    replace bench on 2nd upper day with Incline since you do flat on day 1.
    Team ScoobyPrep

  3. #3
    M&S Power User Nezzy's Avatar
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    Default

    I wouldn't bother if I were you, really like the balance in this program as it is.
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

  4. #4
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    Default

    I really like the program just feels that my chest doesn't get a full workout which once my weight starts to climb I am sure will change.

    Maybe I will do couple sets of explosive push-ups end of the workout for now.

  5. #5
    Time To Rebound! LayzieBone085's Avatar
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    Default

    If you don't feel like your getting a workout your form
    Is off the muscle stimulation and MMC mind muscle connection need to be on point
    Quote Originally Posted by Millwrong12 View Post
    I really like the program just feels that my chest doesn't get a full workout which once my weight starts to climb I am sure will change.

    Maybe I will do couple sets of explosive push-ups end of the workout for now.
    Team ScoobyPrep

  6. #6
    M&S Power User Nezzy's Avatar
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    Default

    Try throwing in some flies at the end of the workout, I always find they give a nice bit of extra pec work.
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

  7. #7
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    Default

    Good call maybe there is something happening I have not noticed with form.

    I will pay little more attention next upper day.

    Quote Originally Posted by LayzieBone085 View Post
    If you don't feel like your getting a workout your form
    Is off the muscle stimulation and MMC mind muscle connection need to be on point

  8. #8
    Time To Rebound! LayzieBone085's Avatar
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    Default

    I highly suggest you read Lyle Mcdonalds Benching with the pecs article on bodyrecomposition.com
    Team ScoobyPrep

  9. #9
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    Default

    thanks buddy. I will check that out!

    Quote Originally Posted by LayzieBone085 View Post
    I highly suggest you read Lyle Mcdonalds Benching with the pecs article on bodyrecomposition.com

  10. #10
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    Default

    agree

  11. #11
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    Default

    It looks like you already have chest pretty well covered! But yes agree with the addition of flies

  12. #12
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    Default

    Hey Dude

    Honestly im surprised you are feeling it in your chest with just two exercises per day focused solely on your chest. I'm gonna assume here based on your program you are focusing on building size overall, correct me if im wrong. There all not enough compound movement in your routine and more isolation then you need unless you have specific aesthetic goals for arms and traps.

    What i would do in your place is remove some of the isolation stuff and do more compound movements as they work the smaller muscles as well. I noticed you do not have any transverse movements for your chest aka cable flys. You are also flat benching twice and doing dips twice a week. I see you want a balance of calisthenics with bodybuilding.

    There is alot going on im assuming just looking at your workout.

    i would take out the bench on thursday and put incline as you wanted to and take out dips second day and do flys.

    Hope this helps!

    Iosif

 

 

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