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20 rep squat mixed with low rep compounds?
Hey,
I've been training for 2 years and my stats are 188 cms, 86 kgs, %13 bf. Main goal is bulking atm.
So i finished 6 weeks push/pull/legs routine and just want to try that mix routine as i said. Here's the routine that i've created,
Day 1,
5-10 mins treadmill, 1 warm up set, 20 rep squats
Bench press, 5 x 6-8
Incline db flies, 3 x 8-10
Yates rows, 5 x 6-8
Chins, 3 x failer
Day 2,
5-10 mins treadmill, 1 warm up set, 20 rep squats
Power cleans, 3 x 3
OHP, 5 x 6-8
Side laterals, 3 x 8-10
Standing calf raise, 3 x failer
Day 3,
5-10 mins treadmill, 1 warm up set, 20 rep squat
CGBP, 4 x 6-8
Dips, 2 x failer
Barbell curl, 4 x 6-8
Incline db curl, 2 x 8-10
What do you think?
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Look at Dan John's Mass made simple routine on T-nation.
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Last edited by krazyduck; 04-18-2013 at 08:06 AM.
Reason: double post
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Yeah read that, thanks mate.
But any advice on my routine?
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I'd replace the Yates row with a standard barbell row for 3 sets and 2 sets of Kroc Rows. Toss the side laterals, flies, and incline DB curl and maybe to the rows and chins on different days. Also add another set or 2 for dips and dont got to fail every week on them. go to fail each set first week. Then next time try to hit first set number from previous week for multiple sets with 5 min rest or less. Once you can do sets across for 20 add weight.
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Unfortunately dbs are not enough to do kroc rows (max 40 kg dbs in my gym, lol) and i just feel more comfortable when i'm doing yates rows, this is why i prefer it.
Erhm, what do you prefer instead of incline flies/side laterals and incline db curls?
For example, what's your favourite chest exercise following bench press?
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Flies are for pussies! Dips or incline press. If you have to do flies at least do manly ones on blast straps or rings.
training isnt about comfort.
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