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  1. #1
    Coming Up The Ranks
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    Default Muslce bulding workout!! critique!!

    I've been lifting weights since i was 12 but it was only light stuff it kept geting better and serious per year. now im almost 16. I eat as much as i can of lean meats, rice, salads etc. i take whey protein, multi-vitamin, and l-glutamine. and this is my workout!!

    any suggestions???

    (Day 1)

    Chest/Triceps

    Barbell Bench Press 4 sets of 8-10 reps
    Incline Bench 3 sets of 8 reps
    Flies 3 sets of 8 reps
    Dips/pushup combo 1 set of 8,8 6,6 4,4
    Tricep pushdown 3 sets of 7 reps

    (Day 2)

    Back/Biceps

    Weighted Chin-ups 5 sets of 5-6 reps
    Rowing 4 sets of 8 reps
    Deadlift 3 sets of 6-8 reps
    Barbell bicep curl 2 sets of 8-10 reps
    Preacher curl with EZ-bar 3 sets of 6
    Dumbell curl start with a weight do 10 reps, lower, 10 more, lower, 10 more

    (Day 3)

    Shoulders

    Military press 4 sets of 10,8,8,6 reps
    Machine military press 3 sets of 8 reps
    Upright row 3 sets of 8-10 reps
    Barbell shoulder shrug 3 sets of 8-10 reps
    Dumbell reverse fly 3 sets of 8-10 reps
    Dumbell lateral raise, start with weight do 10 reps, lower,10 more, lower, 10 more

    (Day 4)

    Legs

    Deep Squats 5 sets of 10, 10,8,8,6
    Leg Press 3 sets of 8 reps
    Leg extension 3 sets of 8-10 reps
    Leg curl 3 sets of 8-10 reps
    Weighted lunges 2 sets of 12-15 reps per leg
    Calf raises 4 sets of 15-20 reps



    The split would be something like monday chest/tricep, legs tuesday, wedsnday off, thursday shoulders, saturday back.

  2. #2
    Lady Lake CrossFit Owner bbaker352's Avatar
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    Default

    My first suggestion would be this... when working for muscle build... ADD weight throughout your sets... not lower. Start off with a lighter weight, maybe even a higher rep (12), then add weight and drop rep (no less than 6). Just my 2 cents...
    Bryan
    "You will learn by the numbers. I will teach you!"

  3. #3
    Muscle & Strength Boss Damien's Avatar
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    Default

    My suggestions:

    - Drop machine military press and replace with dumbbell press
    - Drop incline bench press and add incline dumbbell press
    - Add one more tricep exercise, pref skullcrushers

    Aside from that, looks good mate!
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  4. #4
    Coming Up The Ranks
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    Default

    thanks for the suggestions guys.
    btw. can u suggest another exercise that are good fro triceps since skullcrushers are awful for my joints??

  5. #5
    Muscle & Strength Boss Damien's Avatar
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    Quote Originally Posted by Oneivan92 View Post
    thanks for the suggestions guys.
    btw. can u suggest another exercise that are good fro triceps since skullcrushers are awful for my joints??
    Kickbacks or an overhead extension exercise
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  6. #6
    Lady Lake CrossFit Owner bbaker352's Avatar
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    cable-dumbell kick backs, rope extentions, one arm press down...
    Bryan
    "You will learn by the numbers. I will teach you!"

 

 

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