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Your new workout routine.

Mr. Moo

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I am assuming that you want to build strength and muscle. I am assuming you want to grow and not "get cut." I am assuming you want to make a change in your body composition and your well being. If I am assuming incorrectly, stop reading. This routine is designed to build muscle and strength fast. It will make you stronger and more powerful before your boyfriend gets 1/4" on his biceps. This is a simple routine. Upper/lower body splits are what most of the population will benefit most from when they start off irregardless of goals. This is not for a pure beginner, but someone familiar with weights who is just simply weak. Beginners need not do 500 sets of biceps and 700 sets of leg presses; instead, they need heavy, consistent, compound work, and hitting the same muscle 2x/week with split volume will be better for them. It's also much better when strength is the goal. Day 1: Upper Body 1) Flat bench- 4-6 sets of 4-6 reps 2) Heavy triceps - 4-6 sets of 5-8 reps 3) Barbell rows-4-6 sets of 8-10 reps 4) Rear/side/front raises-4-5 sets of 10-15 reps 5) Biceps - pick a movement and do 4 sets of whatever reps Day 2: Lower Body 1) Full squats-4-6 sets of 4-6 reps 2) Romanian deadlift-4-5 sets of 8-10 reps 3) Reverse hyperextensions, pull through's, or back raises-4-5 sets of 8-12 reps 4) Heavy Ab Work 5) Optional extra quad movement if you want "burn", but 100% not neccesary Day 3: Upper Body #2 1) Dumbell bench-4-5 sets of 8-12 reps 2) Volume triceps-pick an extention, 1/4 dips, etc-4-5 sets of 10-12 reps 3) Chin ups/pullups-4-5 sets of 8-10 reps, weighted or not 4) Overhead pressing once every 2 weeks-3-5 sets of 6-10 reps 5) Biceps, pick one movement for 4-5 sets Day 4: Lower Body #2 1) Deadlifts or sumo deadlifts - 5-6 sets of singles, or triples. don't deadlift every single week. For those weeks you don't, take it easy. 2) Step ups, single leg squats, lunges-3-5 sets of 8-12 reps 3) Leg curls-3-6 sets of 10-12 reps 4) Heavy abs Options: Instead of doing deadlifts on day 4, just rotate deadlifts with full squats on day 1. Then do a full rep day of hypertrophy based work on day 4. On day 1 of upper body, shrugs can be used in place of rear/side/front raises if you are lacking traps. Flat bench should be rotated with incline bench every 2-3 weeks. Floor presses are also a good option. Cheers, Mr. Moo
 

arsenik509

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Size doesn't = fitness or strength. If you look at people who do crossfit and other similar workouts you'll see they are usually smaller than the body builder type, yet they can do workouts with more weight and longer periods of time.

going through boot camp most of the SEAL candidates were smaller guys. The fastest/strongest person within my division was around my size but shorter(i'm 6' and 140lbs) he could easily do 150+ push ups and sit ups in under 2 minutes and run 1.5 miles in around 8 minutes. Pretty good for someone who "looks" scrawny and out of shape.

Also a lot of the bodybuilder type guys have a gut and look like fat asses in normal clothes.
 

why

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That's a lot of volume for naturals.
 

Flambeur

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Too much filler, useless crap, but at least there are squats/deads/presses.

Can you just get rid of everything else and leave those three? I mean come the fuck on, leg curls and triceps and biceps?

I have not done bi/tri specific shit in ages, and my arms are bigger than ever.
 

whacked

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^ +1. "Grow and not get cut" + lots of isos and heavy abs work = Does Not Compute.


I'd personally add in cleans, snatches, and other variations of oly lifts.
 

Flambeur

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Originally Posted by whacked

I'd personally add in cleans, snatches, and other variations of oly lifts.


abso-fucking-lutely...

standing overhead presses and shit..
 

beasty

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Originally Posted by why
That's a lot of volume for naturals.

If you are implying only those on roids, can do this workout, then you are sadly mistaken.
Maybe the answer to your mindset is that you are plain lazy.
If you try that workout, you may just do it. 'Natural'.
 

beasty

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Originally Posted by whacked
^ +1. "Grow and not get cut" + lots of isos and heavy abs work = Does Not Compute.


I'd personally add in cleans, snatches, and other variations of oly lifts.


Hahaha! And throw in some ribbons and that big rubber ball and prance in some skin tight leotard in the gym enroute to getting beaten up in the parking lot!
 

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