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Dec. 11/07, 12:12 PM
| | First Set | | Join Date: Nov 2007
Posts: 185
| | | FBW Routine, Mark 2
Hi all,
Just looking for a bit of critique of my new routine. I've decided to go to a full body routine. Cardio wednesday after work out and Saturday( HIIT), usually start with a 10 minute warm up(run or row) or 20 min HIIT. Loads and reps are usually 3 x 12 week 1 and then 4 x 6 week 2
Monday:
Bulgarian Split Squats
Bench press
Walking Lunge
Seated Row
Tricep dips
Chest press out
Wednesday:
Blackeyes/Skullcrushers
Lat pulldown
Military press
Seated Row
Horizontal flys
Abs(usually plank)
Friday:
Deadlift
Bench press
Walking Lunge
Seated Row
Hammer curls
Horizontal flys
Wide arm pull ups
Any thoughts queries?! Basically looking to cut while carolies are 200 less that maintenance and bulk when over |
Dec. 17/07, 08:04 AM
| | First Set | | Join Date: Nov 2007
Posts: 185
| | | Mark 2
Decided to try something a bit different to the routine above, staretd it today!
Monday:
Bulgarian Split Squats
Bench Press
Seated Row
Lat Pull
Tricep dips
Single Arm Rows
Push Ups
Weighted Crunches
Plank/Side Plank
Wednesday:
Leg Press(machine, like squats)
Lat Flys
Upright Row
Wide arm Pull Ups
Bent Lat Flys
Chest press(machine)
Weighted Crunches
Plank/Side Plank
Friday:
Bulgarian Split Squats
Bench Press
Seated Row
Lat Pull
Hammer Curls
Front Flys
Dumbell pull overs
Dumbell lunges
Usually 3 x 8/10/12 (depending on the week)
Any thoughts/ideas/critiques? |
Dec. 17/07, 09:32 AM
|  | Level I Burpee Performer | | Join Date: Mar 2007 Location: wherever the wind takes me...
Posts: 548
| | | I would say forget the leg press, and add in to your routine somewhere real squats as well as the bulgarians and also some deadlifts. |
Dec. 17/07, 01:05 PM
| | First Set | | Join Date: Nov 2007
Posts: 185
| | | so if I add a dead lift twice a week, I should be ok?
Cardio on 2 of Tuesday/Thursday/Saturday.
With a calorie surplus and less reps with bigger weights I should add muscle(bulk) and with lighter weights/higher reps and cut down the calories fat and bring in the 3rd day of cardio for cutting? |
Dec. 17/07, 02:32 PM
| | Joe Blow | | Join Date: Dec 2007
Posts: 1
| | | lots and lotsa squats!!! |
Dec. 17/07, 03:28 PM
| | Second Set | | Join Date: Nov 2006
Posts: 382
| | | do deadlifts once a week as the 1st excercise for optimal performance. I do 1 power movement each day so keeping it fresh.
Also do squats w/ bulg squats to keep it fresh as well. |
Dec. 18/07, 12:55 AM
| | First Set | | Join Date: Nov 2007
Posts: 185
| | | Thanks guys!
Just one mroe question. Is it possible to bulk and cut together, ie bulk monday, cut tuesday just varying the calorific intake(and weight/rep)? |
Dec. 18/07, 01:04 AM
| | Newb | | Join Date: May 2006
Posts: 22
| | | Bulking and cutting always takes time, that's why you can't really do it together. Bulk first and then cut. | |
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