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Help Me Please2042

moke912 private msg quote post Address this user
Please i wanna know what's your opinion about this routine ?

And if there something that should i do please tell me

A.Chest/back 5x15(30 sec)
Dumbbell bench press*
Dumbbell incline bench press
Dumbbell fly*
Dumbbell fly incline bench
Bent over Row
Pull up
Bent over row one arm*
Dumbell shrugs


B.Shoulders/legs 4x15(30 sec)
Front raises
Lateral raises
Bent over lateral raises
Leg extension*
Leg curl
Standing calf raises


C.Arms (30 sec) rest
Wide grip barbell 3x15
Close grip barbell 3x15
Hammer curl 2x15
Concentration or spider curl *2x15
Tricep extension 4x15
Skull crushers 3x15
Kick backs *3x15


Abs twice a week :d
Weighted crunches 3 x15(30 sec rest)
Leg raises 4x25 (30 sec rest)

Wrist curl fst-7 of 15 reps (30 sec rest) once a week :d

This routine will be like this the ON days

Mon tue thursday friday

But every week the split for the days is different like:
Mon:A. Tue :B. thur:C friday :A
Mon:B. Tue:C. Thur:A friday:B
Mon:C. Tue:A. Thur:B friday:C

Thank you i'm waiting for your replies
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IrishGymSheep private msg quote post Address this user
Seriously leave and don't come back you start a new thread evry few days and never stick to anything.

I'm not going to help you and I advise everyone else to do like wise.
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mikew private msg quote post Address this user
I don't get it either, man. What's your deal?
Post 3 IP   flag post
moke912 private msg quote post Address this user
No man please help me this routine not for me this for my friend and he asked me about it help ?!
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mikew private msg quote post Address this user
Quote:
Originally Posted by moke912
if there something that should i do please tell me


Quote:
Originally Posted by moke912
No man please help me this routine not for me this for my friend and he asked me about it help ?!


What you've written makes no sense. Either the workout is for you or for your friend.

Anyway, virtually everyone on this board recommends a mix of low volume heavy weight and some high volume hypertrophy stuff. This workout has no low volume aspects so it is a big fail in my opinion.
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moke912 private msg quote post Address this user
Olay what do you can help me with like i mean what to change to make less volume ?
Post 6 IP   flag post
Popeye25 private msg quote post Address this user
arms on own day but legs delts back and chest r not? r u a troll? cus u made a thread sayin if we nedd anything just ask :L:L wen u first joined
Post 7 IP   flag post
mikew private msg quote post Address this user
What I mean to suggest is to do higher weight at fewer reps. So instead of 3 sets of 15 you would do 3 sets of five, for example.
Post 8 IP   flag post
moke912 private msg quote post Address this user
No man but when uou read more than 50 article you'll become so confused
Post 9 IP   flag post
mikew private msg quote post Address this user
I agree that things become confusing FAST. There's a lot of misinformation out there. But one routine that everyone on this site loves is Layne Norton's PHAT:

http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

The approach is to mix low rep/high weights and some high rep/low weights. Typically, the low rep/high weight sets are done for major exercises like bench press.

moke, what goals do you have in mind?
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moke912 private msg quote post Address this user
Thank you a lot man
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