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  1. #1
    Gadsie's Avatar
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    Is this a good workout schedule?

    Primal Fuel
    I've been looking so long for a good routine and I think this is best I've found (on vodybuilding.com)

    4x Squats: 5 reps
    3x Ham Work: 8 reps
    3x BB or DB Row: 8 reps
    2x Bicep Curls: 10 reps

    Day 2

    4x Bench Press: 5 reps
    3x Military Press: 8 reps
    3x Tricep Isolation: 8 reps
    2x Ab/Calf Work: 15 reps

    Day 3

    4x Deadlifts: 5 reps
    3x Pullups: 8 reps
    3x Leg Press: 8 reps
    2x Biceps Curls: 10 reps

    Day 4

    4x DB or Incline Press: 5 reps
    3x Chest Dips: 8 reps
    3x Side Lateral Raise: 8 reps
    2x Ab/Calf Work: 15 reps

    Just one question:
    Why are there squats AND legpresses in this workout? What's the difference? Aren't squats the same but better?
    Also, what's the best way to do a overhead press? Seated or standing? Barbell or dumbbell?

  2. #2
    zoebird's Avatar
    zoebird is offline Senior Member
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    No.

    Do two days.

    Day One: Squat, bench press, overhead press.

    Day two: Dead lift, Chins, Rows.

    Easy done.

  3. #3
    Gadsie's Avatar
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    Quote Originally Posted by zoebird View Post
    No.

    Do two days.

    Day One: Squat, bench press, overhead press.

    Day two: Dead lift, Chins, Rows.

    Easy done.
    What results will this give me?
    Significant results?

  4. #4
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    I dont think so this will help you to reduce your weight..... You have to take care and conscious on diet also..

  5. #5
    Gadsie's Avatar
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    Quote Originally Posted by asathya View Post
    I dont think so this will help you to reduce your weight..... You have to take care and conscious on diet also..
    You mean I will lose weight like this? Why would that be the case if I build muscle?

  6. #6
    billp's Avatar
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    Gadsie you will kill yourself exercising like that. Back off on it. Don't go to the gym more than once a week, that is ridiculous at 14. You are supposed to be trying to put on weight, not running yourself into the ground. I seriously doubt you will put on an muscle at all doing that, you will just end up in hospital.

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    That sounds like way to much work, and a lot of it isn't needed to be honest. I would imagine that you would never be able to recover from one day to the next once you are using any kind of weight for the exercises.

    Keep it simple.

    Squats
    Pull-ups
    Dips

    2 or 3 times a week. Progression is the name of the game. Aim for more reps or a heavier weight each workout.

    People have built fine physiques on such workouts. Ab work and curls really are not needed.

    Just think, if you could do 20 chins with 40 lbs around your waist would your arms be small? OK, maybe an extreme example for many, but I would cut right back and just focus on getting strong in a few basic exercises for years.

    Hope that helps.

  8. #8
    Gadsie's Avatar
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    Quote Originally Posted by Lean Ape Dave View Post
    That sounds like way to much work, and a lot of it isn't needed to be honest. I would imagine that you would never be able to recover from one day to the next once you are using any kind of weight for the exercises.

    Keep it simple.

    Squats
    Pull-ups
    Dips

    2 or 3 times a week. Progression is the name of the game. Aim for more reps or a heavier weight each workout.

    People have built fine physiques on such workouts. Ab work and curls really are not needed.

    Just think, if you could do 20 chins with 40 lbs around your waist would your arms be small? OK, maybe an extreme example for many, but I would cut right back and just focus on getting strong in a few basic exercises for years.

    Hope that helps.
    I think that's ok but i would add rows, shoulder press and bench press..

  9. #9
    Gadsie's Avatar
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    New workout, what you think:

    Day 1
    4x Squats: 5 reps
    3x BB or DB Row: 8 reps
    4x Bench Press: 5 reps
    3x Overhead Press: 8 reps

    Day 2

    3x Pullups: 8 reps
    3x Leg Press: 8 reps
    2x Biceps Curls: 10 reps
    3x Chest Dips: 8 reps

    Repeat day 1 on day 3.

  10. #10
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    For 3 workouts a week?

    That sounds good. I would just swap the position of the curls so they are last. Better to put all your energy into the compound movements and finish with the curls if you have the energy.

    I would rather use free weights than a leg press personally, maybe do deadlifts or squat again, but training legs heavy 3 times a week may be a little much once the weight is substantial.

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