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Fordman4ever · 03-24-2011, 07:31 AM

I'm on a 2 day on 1 day off split
Chest
Back
Off
Arms
Legs/shoulders
Off

Its been a pretty good routine for me so far. I usually do 4 sets for each exercise, raising the weight and lowering the reps for each set.

example: on chest day i start off with flat bench. 155lbsx12 reps, 205x10, 225x8 and 250x6.

after about a month of that i usually go to 3 sets of 15 reps with everything for about 2 weeks then go back to my normal sets. when i started this workout back in December, my flat bench max 225lbs for 1 rep. now i'm doing 225 8 times on my 3rd set. I think I'll stick with this routine for awhile. seems to be working pretty good. I'm also taking a great pre-workout from complete nutrition called lean revolution. this stuff is great, it gets me going in the morning when i dont feel like going to the gym. only thing wrong with it is if you take it too soon before you start working out then you start to itch all over, but once you start working out it usually goes away.

03-24-2011, 07:31 AM	#5185
Fordman4ever Redneck driving a ricer!! Join Date: Dec 2010 First Name: Earl Location: A place too cold to smoke outside Posts: 2,508 Trading: (26)	Re: Pumping Iron with Zemekone and Icehog3 I'm on a 2 day on 1 day off split Chest Back Off Arms Legs/shoulders Off Its been a pretty good routine for me so far. I usually do 4 sets for each exercise, raising the weight and lowering the reps for each set. example: on chest day i start off with flat bench. 155lbsx12 reps, 205x10, 225x8 and 250x6. after about a month of that i usually go to 3 sets of 15 reps with everything for about 2 weeks then go back to my normal sets. when i started this workout back in December, my flat bench max 225lbs for 1 rep. now i'm doing 225 8 times on my 3rd set. I think I'll stick with this routine for awhile. seems to be working pretty good. I'm also taking a great pre-workout from complete nutrition called lean revolution. this stuff is great, it gets me going in the morning when i dont feel like going to the gym. only thing wrong with it is if you take it too soon before you start working out then you start to itch all over, but once you start working out it usually goes away.