Weight training routine

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rhemalogos
Finch
Posts: 7
Joined: Wed Jun 06, 2012 2:46 pm

Weight training routine

#1 Postby rhemalogos » Tue Jun 12, 2012 8:39 am

I started this routine yesterday and I would love some feedback from you guys. Critiques, suggestions, etc. I am thinking about doing this for a few months and then start German Volume Training.

Monday:
Chest, Triceps, Biceps, Forearms

Dumbbell Bench Press 3 6-10
Incline Dumbbell Press 3 6-10
Dumbbell Flyes 3 8-10
Lying Dumbbell Extensions 3 10-12
Seated One-Arm Extensions 3 8-10
Bench/Chair Dips 3 10-12
Seated Alternate Dumbbell Curls 3 8-10
One-Arm Preacher Curls 3 8-10
One-Arm Dumbbell Wrist Curls 3 10-12

Wednesday:
Abs, Thighs, Calves
Superset
Bench Crunches 3 30
Lying Leg Raises 3 30
Dumbbell Squats (Dumbbells at shoulders) 3 10-12
Dumbbell Lunges (Alternating legs) 3 10-12
Dumbbell Leg Curls (Dumbbells between feet) 3 10-12
Dumbbell stiff-Legged Deadlifts 3 8-10
Seated Calf Raises (Dumbbell on knees) 3 15-20
Standing One-Leg Calf Raises (holding DB in one hand) 3 10-12

Friday:
Shoulders, Back, and Calves

Seated Dumbbell Presses 3 8-10
Lateral Raises 3 8-10
Rear-Delt Raises (facedown on a bench) 3 8-10
Dumbbell Shrugs 3 8-10
Dumbbell Pullovers 3 12-15
One-Arm Dumbbell Rows 3 8-10
Two-Arm Dumbbell Rows (facedown, elbows wide) 3 10
Standing One-Leg Calf Raises (holding dumbbell in one hand) 3 10-12
Dumbbell Reverse Wrist Curls (forearms on thighs) 3 10-12

rhemalogos
Finch
Posts: 7
Joined: Wed Jun 06, 2012 2:46 pm

Re: Weight training routine

#2 Postby rhemalogos » Tue Jun 12, 2012 11:16 pm

Bump

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C.O.
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Joined: Fri Mar 17, 2006 10:23 pm

Re: Weight training routine

#3 Postby C.O. » Wed Jun 13, 2012 10:48 am

Looks solid. What is German volume training? Do you have a link for info on it?

-Dylan

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veggiesasquatch
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Joined: Mon Oct 17, 2011 6:01 pm
Location: England

Re: Weight training routine

#4 Postby veggiesasquatch » Wed Jun 13, 2012 11:20 am

German volume is for advanced lifters....

Why no barbell work?
"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler

rhemalogos
Finch
Posts: 7
Joined: Wed Jun 06, 2012 2:46 pm

Re: Weight training routine

#5 Postby rhemalogos » Wed Jun 13, 2012 12:46 pm

veggiesasquatch wrote:German volume is for advanced lifters....

Why no barbell work?


Home gym, no barbells, no partner, no money for Smith Machine. Plus my brother is completely shredded...total Beast and never lifted one Barbell so I figured I could do the same.

rhemalogos
Finch
Posts: 7
Joined: Wed Jun 06, 2012 2:46 pm

Re: Weight training routine

#6 Postby rhemalogos » Wed Jun 13, 2012 12:47 pm

C.O. wrote:Looks solid. What is German volume training? Do you have a link for info on it?

-Dylan


It is for advanced lifters, but several bodybuilding champs started off with beginner-intermediate GVT.


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