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08-16-2011, 08:55 PM
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What do you all think of this
As I dont work (retired early), I have all day every day to do pretty much as I like. So I have been doing the following routine for a few months and tonight thought to myself why do I spend 1 hour + in my gym 3 nights a week. Why not do 25/30 minutes 5 times a week. It sure beats watching TV which has more repeats than a cow with indigestion.
My routine at the moment is. Monday Squats 3 x 8 Hack squats 3 x 8 Leg extensions 3 x 8 Leg curls 3 x 8 Stiff leg deadlift 3 x 8 Calf raisers 3 x failure Wednesday Flat bench press 3 x 8 Incline bench press 3 x 8 Flat bench fliers 3 x 8 Dumbbell press 3 x 8 Lateral raisers 3 x 8 Bent over raisers 3 x 8 Close grip bench press 3 x 8 Tricep cable pull down 3 x 8 Friday Dead lift 3 x 8 Barbell shrugs 3 x 8 Shoulder wide pull ups 3 x 8 Shoulder wide cable pull down 3 x 8 Bent over barbell rows 3 x 8 EZ Bar curls 3 x 8 Alternate hammer curls 3 x 8 Concentration curls 3 x 8 Now then I would like everyone opinion on doing the following which does not add any exercisers, just splits up the existing routine. Monday would stay the same as it is all legs Tuesday Seated upright dumbbell press Lateral raisers Bent over raisers Wednesday Flat bench press Incline bench press Flat bench fliers Thursday Close grip bench press Tricep cable pull down EZ Bar curls Alternate hammer curls Concentration curls Friday Dead lift Barbell shrugs Shoulder wide pull ups Shoulder wide cable pull downs My way of thinking is, if I split these exercisers up over 5 days I can reduce the time spent in the gym on a daily basis, and maybe increase the rep range of some workouts due to the fact that muscles that would normally be trained later in a workout will not be as tired. Last edited by joboco; 08-17-2011 at 08:08 PM. 
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08-16-2011, 09:14 PM
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have you tried fishing to fill your free time?? preferably with a dog. Isnt that what your supposed to do when you retire?
So basically your working mon-legs tues-chest delts and back wed-chest thurs-tris and bis friday-back and traps i would try mon-legs tues- chest-flat bench, incline bench,db press, and decline flys wed-back-dead lifts, bent over rows, shoulder wide pull ups, shoulder wide pull downs, bent over lateral raises thurs-shoulders-military press, arnold press, barbel shrugs, seated lateral raises, standing front raises friday- bis and tris----
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Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. --buddah
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08-17-2011, 04:42 AM
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SkinnyGuy's program is a good one to try,
I would also suggest one of the following: https://www.hypermuscles.com/f69/dorians-program-575/ https://www.hypermuscles.com/f69/eig...1-day-off-594/ Both are very good cycles. With the second one, I would suggest that you do 2 days on one day off instead of the 1 on, 1 off as it states. Both are excellent programs and both work very well, I do these 2 a lot and I'm in the gym maximum 30 minutes per day
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www.steroidscycles.net www.hypermuscles.com Disclaimer: Hypermuscles.com does not promote the use of anabolic steroids without a doctor's prescription. The information we share is for entertainment and research purposes only.
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08-17-2011, 11:34 AM
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Personally, I would do the second one to start with, then you can change to the Dorian program later. The second one will get you used to lifting heavy weights, this will set you up for the other one
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www.steroidscycles.net www.hypermuscles.com Disclaimer: Hypermuscles.com does not promote the use of anabolic steroids without a doctor's prescription. The information we share is for entertainment and research purposes only.
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08-17-2011, 12:31 PM
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Cc is the man when it comes to getting good work outs!!
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Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. --buddah
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10-23-2011, 01:40 PM
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They disappeared somewhere, I'll put them up again bro
__________________
www.steroidscycles.net www.hypermuscles.com Disclaimer: Hypermuscles.com does not promote the use of anabolic steroids without a doctor's prescription. The information we share is for entertainment and research purposes only.
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10-24-2011, 06:48 AM
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Dorian Yates’ Workout Routine
Day 1 – Shoulders & Tri’s & Abs Day 2 – Back Day 3 – Off Day 4 – Chest & Bi’s & Abs Day 5 – Off Day 6 – Quads & Hams & Calves Day 7 – Off Biceps Incline dumbbell curls * 1×10 warmup set * 1×6-8 EZ-curl barbell curls * 1×10 warmup set * 1×6-8 Nautilus curls * 1×10 warmup set * 1×6-8 Triceps Triceps pushdown * 1×15 warmup set * 1×12 warmup set * 1×8-10 Lying EZ-curl barbell extensions * 1×12 warmup set * 1×8-10 Back & Read Delt Hammer Strength pulldowns * 1×15 warmup set * 1×12 warmup set * 1×8-10 Barbell rows * 1×12 warmup set * 1×8-10 Hammer Strength one-arm rows * 1×8-10 Cable rows (overhand grip) * 1×8-10 Hammer Strength rear-delt machine * 1×8-10 Bent-over dumbell raises * 1×8-10 Hyperextensions * 1×10-12 Deadlifts * 1×8 warmup * 1×8 Chest Incline barbell press * 1×12 warmup set * 1×8 warmup set * 1×8 Hammer Strength seated bench presses * 1×10 warmup set * 1×6-8 Incline dumbbell flyes * 1×10 warmup set * 1×8 Cable crossovers * 1×10-12 Shoulders Smith machine presses * 1×15 warmup set * 1×12 warmup set * 1×8-10 Seated laterals * 1×12 warmup set * 1×8-10 One-arm cable laterals * 1×20 warmup set * 1×8-10 Dumbbell Shrugs * 1×12 warmup set * 1×10-12 Legs Leg extensions * 1×15 warmup set * 1×12 warmup set * 1×10-12 Leg presses * 1×12 warmup set * 1×12 warmup set * 1×10-12 Hack squats * 1×12 warmup set * 1×10-12 Lying leg curls * 1×10-12 warmup set * 1×10-12 Stiff-legged deadlifts * 1×8-10 Single-leg curls * 1×8-10 Standing calf raises * 1×10-12 warmup set * 1×10-12 Seated calf raises * 1×8-10
__________________
www.steroidscycles.net www.hypermuscles.com Disclaimer: Hypermuscles.com does not promote the use of anabolic steroids without a doctor's prescription. The information we share is for entertainment and research purposes only.
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