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hi all, new routine

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  • hi all, new routine

    32 years old
    'm 32 years old
    83 kg x 1.76
    training 10 years
    my photo is in this gallery

    what do you think?
    I'm ginoid, and chest is my weak part.

    I have a sporadically spotter

    1
    incline smith-hammer incline-hammer decline (ora smith decline) 18 rp (12+4+2)
    militay press- shoulder press-smithy press 20-25 rp
    frecnh press on the floor- smtith reverse grip dc-tate press 30 rp
    rack chin-hammer lat pulldown (doryan stile)-pull down with strech 20 rp
    reverse barbell rows- rack deads-deads 6/8 ss+15ss

    2
    barbell curl- dumbell curl-colse grip lat pulldown for biceps 30 rp
    wrist curl- hammer curls-reverse cable curl 1 arm (dante stile) 25/30 rp
    calf on the machine squat-calf leg press- seated calf 15 dc stile
    dead stiff legged- panca iperext for hams- leg curl 30 rp (respond very well to high rip on the legs)
    squat-leg press- inverse squat machine (becomes like a front squat)12 ss+30 wm


    thank a lot at all

  • #2
    I think you didn't even read because the DC 2-way split has 3 different A days and 3 different B days.... I'm sitting this one out from here...
    Be true to yourself and fuel your body with nothing less the highest quality supplements. Only available at TrueNutrition.com Use discount code: KSP945 to save 5% on your order!

    Stickies...just read the damn stickies...

    2014 Xcalibur Cup Bantam Open - 1st
    2014 Tracey Greenwood Classic Bantam Open - 1st
    2015 Beat Cancer!

    Comment


    • #3
      sorry, mentaflex, I don't understand. My english is very poor and I
      find it hard to read so many things, if you could help me out I would be very grateful

      Comment


      • #4
        rewrite:

        a1)
        smith incline 18/20 rp
        military press 20/25 rp
        french press on the floor 30 rp
        rack chin 20 rp
        reverse barbell row 6/8 ss+15 ss

        b1)
        barbell curl 30 rp
        wrist curl with stretch dante stile 12 rp
        calf 12 dc
        leg curl 30 rp
        sqaut 12 ss+30 wm

        a2)
        incline hammer chest press 18/20
        shoulder press 20/25
        smith reverse grip 30 rp
        hammer pulldown 20 rp
        rack deads 8 ss+15ss

        b2)
        curl bd 30 rp
        hammer curlOr bb inverse grip (?) 25-30 rp
        squat calf machine 12
        stiff legged dead 25-30
        leg press 12 ss 30 ss

        a3)
        decline hammer chest press or decline smith (?) 18/20 rp
        smith press for shoulder 20/25 rp
        tate press 30 rp
        pulldowm (wild) 20 rp
        dead 8+15

        b3)
        close grip pulldown for biceps on lat machine 25/30
        reverse cable curl dante stile 25/30
        seated calf 12 dc stile
        iperext for hams 30 rp
        squat machine 1x12+30 wm

        Comment


        • #5
          up

          Comment


          • #6
            C1,c2,c3???
            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

            - Success is the best revenge

            Comment


            • #7
              hello LG1.
              is right to do the routine as I wrote above?
              or do I have to do a1, b1, a2, b2, a3, b3-repeat (or even insert the c1-c2-c3?)
              Excuse me is that I read the articles but my english really sucks ...
              thank you very much

              Comment


              • #8
                Originally posted by syrup View Post
                hello LG1.
                is right to do the routine as I wrote above?
                or do I have to do a1, b1, a2, b2, a3, b3-repeat (or even insert the c1-c2-c3?)
                Excuse me is that I read the articles but my english really sucks ...
                thank you very much
                READ THIS: http://www.intensemuscle.com/showthread.php?t=19724
                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                - Success is the best revenge

                Comment


                • #9
                  Originally posted by syrup View Post
                  hello LG1.
                  is right to do the routine as I wrote above?
                  or do I have to do a1, b1, a2, b2, a3, b3-repeat (or even insert the c1-c2-c3?)
                  Excuse me is that I read the articles but my english really sucks ...
                  thank you very much
                  C1,c2,c3 was my mistake! I would check the rep ranges you have in your program though.
                  Last edited by LG1; 03-25-2014, 04:41 PM.
                  SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                  - Success is the best revenge

                  Comment


                  • #10
                    LG thanks a lot! "
                    I deliberately turned a bit 'the number of repetitions, especially epr legs because I have always reacted well
                    sorry for my poor english and thanks for the help than others who feel too superior to reply

                    Comment


                    • #11
                      Run it like you have it set-up and then take it from there... good luck!
                      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                      - Success is the best revenge

                      Comment


                      • #12
                        LG1 thank's a lot.
                        You are very very kind

                        Comment


                        • #13
                          Originally posted by LG1 View Post
                          Run it like you have it set-up and then take it from there... good luck!
                          I feel bad because you completely ignored some blatant issues... and told him to go ahead as it is... not good advice...

                          Syrup, since I feel LG's advice really led you in the wrong direction, I want to help a bit.... you need a range for your reps. you need to have a spread, not just 30rp for example.

                          A range of 18-20 rp is not really enough to make progress through a rep range, give yourself at least a 5 rep spread.

                          SLDLs never come before quads...

                          Use a variety of rep ranges for each body part

                          Consider your exercise selection and how productive it will be in the long run...are you placing too much stress on your lower back? I can several instances where you you might experience some issues due to lower back stress.

                          Why do you have some quad exercises listed with 2 straight sets instead of widowmakers?

                          You could probably benefit by using a DB exercise in your chest movements.

                          Military press and smith shoulder press are very similar... is "shoulder press" DB shoulder press? What about a behind the neck smith press? What about an upright row?


                          These are things for you to think about... No one will design your program for you. If you want personalized coaching, honomunculus is your go to man for DC...
                          Be true to yourself and fuel your body with nothing less the highest quality supplements. Only available at TrueNutrition.com Use discount code: KSP945 to save 5% on your order!

                          Stickies...just read the damn stickies...

                          2014 Xcalibur Cup Bantam Open - 1st
                          2014 Tracey Greenwood Classic Bantam Open - 1st
                          2015 Beat Cancer!

                          Comment


                          • #14
                            MF, thx for that, it worked out for the best in the end.
                            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                            - Success is the best revenge

                            Comment


                            • #15
                              It worked out becuase Mental gave constructive advice rather than just go do it.
                              That was an ignorant reply, I expect better from a long serving member.

                              I missed this thread. It is a shame that some non English speaking countries miss out on DC due to language barriers

                              Sent from my GT-I9100P using Tapatalk 2

                              Comment

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