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pGhi`s workout..

pGhi

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Hi!!

I made new workout plan today... :

Day 1 :

Arms : Dumbbell curls 3 X 6 / 3 x 12
Ez bar curls 3 X 5 / 3 x 10
Overhead barbell curl 3 X 5 / 3 x 10

Triceps Pushdown (Rope Attachment) 3 X 5 / 3 x 10
Skull crushers 3 X 5 / 3 x 10

Seated Palm Up Barbell Wrist Curl 4 X 5 / 3 x 12

Abs : Ab Crunch Machine 3 X 6 / 3 x 12
Ab crunches with " ab trimmer " 2 X 20
Knee / Hip Raise On Parallel Bars 2 X 20

Day 2 :

Legs : Barbell Full Squat 3 X 5 / 3 x 10
Leg press 3 X 6 / 3 x 10
Leg Extensions 3 X 6 / 3 x 10
Leg Extensions 3 X 6 / 3 x 10 ( i am not from america so i am not sure about the name, but u do it from up to down.
Seated Calf Raise 4 X 5 / 4 x 10
Back : Underhand Cable Pulldowns 3 X 6 / 3 x 10
Elevated Cable Rows 3 X 6 / 3 x 10
T-Bar Row 3 X 6 / 3 x 10
Weighted Back Extensions 2 X 20

Day 3 : rest...:food-snacking:

Day 4 : I do the day 1 :dunnodude:

Day 5 :

Chest : Bench press 4 X 6 / 3 x 10
Barbell Incline Bench Press 3 X 5 / 3 x 10
Pec deck 3 x 6 / 3 x 10
Cable crossover 3 x 6 / 3 x 10

Shoulders : Barbell Shoulder Press 4 x 5 / 3 x 12
Bent Over Dumbbell Rear Delt Raise 3 X 5 / 3 X 10
Dumbbell Shoulder Press 3 X 6 / 3 X 10
Dumbbell Shrug 4 X 5 / 3 X 10

Day 6 : rest...:food-snacking:

And then start this same shit again...

Plz can u give some advices or opinion about this...? :confused: :eek5nono: And i want do abs and arms 2 times because i have only 14 inch bi`s so... and i have six pack but it wont be there if u dont do abs 2 times per week...
 

philosopher

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Legs and back together is gonna be very hard. Imo you should split them up. Also arms dont need that much work because they get hit indirectly while training back and chest.

Maybe you could try something like this:
Mo: Chest/bis
We: Legs/Schoulder
Fr: Back/tris

Or maybe even better try an upper/lowerbody split.
 

pGhi

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What do you think about those exercises??
 

German_Joe

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You should add more compound movements, such as squats, deadlifts, dips db presses, dumbell/barbell rows. I would definatly drop alot of those isolation movements

By assimilating multi joint exercises you recruit more muscle groups and get more bang for your buck ie. dips hitting chest, tri's and shoulders to a degree.

this is just my opinion.
 

Rocky

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Nice to see a new log in here and both sets of advice are bang on.
 

Lionheart

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You should add more compound movements, such as squats, deadlifts, dips db presses, dumbell/barbell rows
I see a lot of compound movements ,but back training should include barbell rows and/or deathlifts.Peghi ,what kind of t-bar rows are you doing..?
 

pGhi

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I Think that they are called Standing T-bar rows..? Is that one movement?
 

bb4life

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Ya, those T-bar rows can fuck you up bad if you don't do em right, but they are a tremendous exercise.
 

pGhi

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Okay I post tomorrows training log... Good that even somebody is interested in :D
 
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