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  1. #1
    Kingofturtles's Avatar
    Kingofturtles is offline Senior Member
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    Workout Tweak

    Primal Blueprint Expert Certification
    I've been lifting weights and running 5k for about two years now. Recently I started up and a new gym and found the primal diet. I've decided to switch my routine up and would welcome tweaks or comments. Looking to get stronger, get my maxes up.

    Day1- chest and tris
    bench press
    skull crushers
    dumbell bench press
    tricep pull downs
    inclined barbell bench press
    close grip press

    day2- back and bis
    bicep curl
    bent over barbell row
    preacher curl
    back flies
    hammer curl
    seated lat pull downs

    day3
    legs and shoulders
    squat
    military press barbell
    leg press
    military press dumbell
    hamstring curl
    shurgs
    calf raises

    I'll be doing 4 sets of 6 reps for each one. rest day in between each day and one 5k run or sprint session on one of the rest days, maybe two depending on energy.

  2. #2
    Dirlot's Avatar
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    Madcow or compound exercises for puny arms
    Eating primal is not a diet, it is a way of life.
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    Coach Palfrey's Avatar
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  4. #4
    vrodmuscle's Avatar
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    Quote Originally Posted by Coach Palfrey View Post
    More of a focus on the big lifts I think.
    ^ I agree with this
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    http://www.youtube.com/user/dcdhealthfitness

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  5. #5
    Fernaldo's Avatar
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    If this program works for you and you are seeing results, great. I would say that you could probably simplify this routine and save time and still see great results (if not better).

    If you just hit: deads, squats, bench, press, rows, weighted chins/dips, you would have a pretty solid strength routine. And focus on doing whatever it takes to add weight to your lifts (eating/resting/sleeping).
    "The problem with quoting someone on the Internet is, you never know if it's legit" - Abraham Lincoln

  6. #6
    Kingofturtles's Avatar
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    Quote Originally Posted by Fernaldo View Post
    If this program works for you and you are seeing results, great. I would say that you could probably simplify this routine and save time and still see great results (if not better).

    If you just hit: deads, squats, bench, press, rows, weighted chins/dips, you would have a pretty solid strength routine. And focus on doing whatever it takes to add weight to your lifts (eating/resting/sleeping).
    Are you saying, one session with all those? Like a total body work out? like 3 days a week?

    Thx everyone for your input.

  7. #7
    Kingofturtles's Avatar
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    Bump

  8. #8
    cayla29s's Avatar
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    Quote Originally Posted by Kingofturtles View Post
    I've been lifting weights and running 5k for about two years now. Recently I started up and a new gym and found the primal diet. I've decided to switch my routine up and would welcome tweaks or comments. Looking to get stronger, get my maxes up.

    Day1- chest and tris
    bench press
    skull crushers
    dumbell bench press
    tricep pull downs
    inclined barbell bench press
    close grip press

    day2- back and bis
    bicep curl
    bent over barbell row
    preacher curl
    back flies
    hammer curl
    seated lat pull downs

    day3
    legs and shoulders
    squat
    military press barbell
    leg press
    military press dumbell
    hamstring curl
    shurgs
    calf raises

    I'll be doing 4 sets of 6 reps for each one. rest day in between each day and one 5k run or sprint session on one of the rest days, maybe two depending on energy.
    How come you're doing so much upper body work? On Day 3 you're doing a squat and leg press. IMO these 2 things target the same muscle group with the squat being more superior than the press. Unless you're doing the leg press to be more hip dominant then throw that in. Otherwise do variations of deadlifts and cut the leg press or throw it on Day 1 since you're only working on your upper body.

  9. #9
    Kingofturtles's Avatar
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    Thanks for your input Cayla. The reason why I do so much upper body is because I try to hit every muscle. Back, shoulder, bis, tris, chest. It takes more days to hit all of these muscles separately where as with the legs, you can hit all your muscles quicker. I always read that this was the correct way to do things. Thats why I asked the gurus here to tell me what they think. I have tried to include the big lifts (bench, squat, dead, row) in the routines. Now I am getting the idea though, that ALL you need is the big lifts and not the curls ect..

  10. #10
    Dirlot's Avatar
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    At the risk or repeating ...If you are past SS or SL Madcow or any other advanced big lift routine.
    Last edited by Dirlot; 06-27-2012 at 10:23 PM.
    Eating primal is not a diet, it is a way of life.
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