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Author Topic: dfresh-WORKOUT ROUTINE!!  (Read 1008 times)
wes
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« on: March 01, 2012, 10:29:42 AM »

Here ya` go dude.........any questions,just ask,but please be patient if I don`t answer immediately.  Wink


Week # 1:

Mon.- Quads,Hams.Calves:

Squats:
5 x 20,15,12,10,8

Hack Squat:
4 x 12,10,8,20

Leg Extensions:
3 x 12-15 ( 30 second rest periods between sets )

Lying Leg Curls:
5 x 15,10,8,6,20

Standing Calf Raise:
6 x failure,+ half reps to failure ( 30 second rest periods between sets )


Tues.- Chest,Abs,Cardio:  

Bench Press:
5 X 12,8,8,10,15 (after warmup set)

Smith Incline Press:
4 X 10,8,6,12

Flyes:
3 X 12,10,8

Crunches:
4 x 25

Treadmill= 30 minutes walking on slight incline at a good pace


Wed.- Back/Traps,Cardio:

Pulldowns:
4 x 12,10,8,12

Seated Cable Rows:
4 x 10,8,6,12

Dumbell Rowing:
4 x 10

Dumbell Shrugs:
4 X 20,12,8

Treadmill= 30 minutes walking on slight incline at a good pace


Thurs.-Shoulders,Cardio:

Seated Dumbell Press:
4 X 12,10,8,12

Lateral Raise:
4 X 10-12  ( 30 second rest periods between sets )


Bent-Over Lateral Raise:
4 X 10-12  ( 30 second rest periods between sets )


Treadmill= 30 minutes walking on slight incline at a good pace


Fri.-Arms,Cardio:

Barbell Curls:
4 X 12,10,8,6

Preacher Curls:
4 X 10,8,8,12

Skullcrushers:
5 X 20,12,10,8,12

Pressdowns:
5 X 20,15,12,10,20

Treadmill= 30 minutes walking on slight incline at a good pace


Sat.- Abs,Cardio:
Crunches:
4 X 25

Lying Leg Raise:
3 x 20

Treadmill= 30 minutes walking on slight incline at a good pace

Sun. -REST


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wes
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« Reply #1 on: March 01, 2012, 10:30:59 AM »

Week # 2:

Mon.- Quads,Hams.Calves:
Leg Press:
6 X 20,15,12,10,8,20

Hack Squat:
4 x 12 (constant weight,1 minute rest between sets)

Seated Leg Curls:
5 x 20,15,12,10,10

Standing Calf Raise:
5 X 12,10,8,12,20

Seated Calf Raise:
5 X 20  (constant weight,1 minute rest between sets)

Tues.- Chest,Back/Traps:

Dumbell Incline Press:
5 X 10,8,5,,8,12

Flyes:
4 x 12 (constant weight,30 seconds rest between sets)

V-Bar Pulldowns:
4 X 12,10,8,12

Barbell Bent-Over Rows:
4 X 10,8,6,10

Dumbell Pullovers:
3 X 12-15

Dumbell Shrugs:
3 X 20

Wed.- Abs,Cardio:
Crunches:
4 X 25

Lying Leg Raise:
3 x 20

Treadmill= 30 minutes walking on slight incline at a good pace

Thurs.-Shoulders,Cardio:

Seated Press on Smith Machine:
4 x 12,10,8,10

Lateral Raise:
4 X 10-12  ( 30 second rest periods between sets )

Bent-Over Lateral Raise:
4 X 10-12  ( 30 second rest periods between sets )


Treadmill= 30 minutes walking on slight incline at a good pace


Fri.-Arms,Cardio:

Seated Alternate DB Curls:
4 X 12,10,8,6

Standing Cable Curls:
4 x 10 (constant weight,30 second rest between sets)

Seated Triceps Extensions:
5 X 12,10,8,8,12

Triceps Dips Between Benches:
4 X failure ( 30 second rest periods between sets )

Pressdowns:
1 X failure


Sat.- Deadlifts,Abs,Cardio:

Deadlifts:
6 x 10,8,6,6,8,8Crunches:
4 x 25

Treadmill= 30 minutes walking on slight incline at a good pace

Sun.- REST
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« Reply #2 on: March 02, 2012, 08:08:59 AM »

Why do you increase the reps in the end, as the sets go by?
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dfresh
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« Reply #3 on: March 02, 2012, 02:57:09 PM »

looks good brotha
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« Reply #4 on: March 02, 2012, 02:57:50 PM »

Why do you increase the reps in the end, as the sets go by?

im guessing as a burn out set, could be wrong tho
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« Reply #5 on: March 02, 2012, 09:31:27 PM »

Why do you increase the reps in the end, as the sets go by?
Just something I like to do and have always done.

On most exercises,I add weight each set,while obviously decreasing reps due to thew weight being heavier,once I hit my heaviest set,I drop back down to a lighter poundage and do a kind of burnout/final pump type set.

In essence, what I`m trying to do is force more blood into the muscle before I move onto the next movement.
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« Reply #6 on: March 02, 2012, 09:48:41 PM »

Just something I like to do and have always done.

On most exercises,I add weight each set,while obviously decreasing reps due to thew weight being heavier,once I hit my heaviest set,I drop back down to a lighter poundage and do a kind of burnout/final pump type set.

In essence, what I`m trying to do is force more blood into the muscle before I move onto the next movement.

you coulda just said "what dfresh said" Grin
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« Reply #7 on: March 02, 2012, 09:53:36 PM »

btw wes do i just alternate these workouts each week.. week 1 workout, week 2 then back to week 1, etc
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wes
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« Reply #8 on: March 02, 2012, 10:24:22 PM »

btw wes do i just alternate these workouts each week.. week 1 workout, week 2 then back to week 1, etc
Yeah,I would do that.............instead of something different everyday,this will still keep things somewhat fresh.

Lots more to explain to you about this workout soon.
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« Reply #9 on: March 02, 2012, 10:24:58 PM »

you coulda just said "what dfresh said" Grin
I`m speeding from too much fucking coffee,but yeah,you`re right!  Grin
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dfresh
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« Reply #10 on: March 02, 2012, 10:28:02 PM »

Yeah,I would do that.............instead of something different everyday,this will still keep things somewhat fresh.

Lots more to explain to you about this workout soon.

lol ok
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« Reply #11 on: March 02, 2012, 10:28:39 PM »

I`m speeding from too much fucking coffee,but yeah,you`re right!  Grin

coffee its fucking midnight here in nj haha?!
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« Reply #12 on: March 02, 2012, 10:31:34 PM »

Wes can he add Upright Rows if he changes out of the leopard panties?
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dfresh
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« Reply #13 on: March 02, 2012, 10:39:32 PM »

did them yesterday, wasnt wearing the panties tho Grin
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« Reply #14 on: March 03, 2012, 08:20:01 AM »

Look good brah. I'll borrow ur ideas. lol
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« Reply #15 on: March 03, 2012, 08:17:02 PM »

dfresh-WORKOUT ROUTINE, REVISED

1. Read a book that isnt just pictures

2. Stop watching the Jersey Shore

3. Read ANOTHER book
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« Reply #16 on: March 04, 2012, 11:17:37 AM »

dfresh-WORKOUT ROUTINE, REVISED

1. Read a book that isnt just pictures

2. Stop watching the Jersey Shore

3. Read ANOTHER book


teh funny  Smiley
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« Reply #17 on: March 04, 2012, 05:23:41 PM »

dfresh-WORKOUT ROUTINE, REVISED

1. Read a book that isnt just pictures

2. Stop watching the Jersey Shore

3. Read ANOTHER book
www.getsmart.com

you postin on the wrong website bro
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