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 Post subject: Weight training routine
PostPosted: Tue Jun 12, 2012 8:39 am 
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Finch

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


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 Post subject: Re: Weight training routine
PostPosted: Tue Jun 12, 2012 11:16 pm 
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Finch

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


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 Post subject: Re: Weight training routine
PostPosted: Wed Jun 13, 2012 10:48 am 
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VBB Moderator
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Joined: Fri Mar 17, 2006 10:23 pm
Posts: 3050
Looks solid. What is German volume training? Do you have a link for info on it?

-Dylan


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 Post subject: Re: Weight training routine
PostPosted: Wed Jun 13, 2012 11:20 am 
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Gorilla
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Joined: Mon Oct 17, 2011 6:01 pm
Posts: 876
Location: England
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


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 Post subject: Re: Weight training routine
PostPosted: Wed Jun 13, 2012 12:46 pm 
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Finch

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


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 Post subject: Re: Weight training routine
PostPosted: Wed Jun 13, 2012 12:47 pm 
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Finch

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