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post #1 of 8 (permalink) Old 05-22-2008, 01:47 PM Thread Starter
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Work Out Schedule

Ok i am not trying to get huge or anything.

I work M-F and have 45 min a day to go to the gym at my work. I need somone to lay out a schedule for me. What do i do Monday, Tuesday...ect

I am 6'5 and weigh 215 lbs my max bench is 280 lbs.

My goal is to weigh 225 lbs (lean) and to bench 315 lbs.

Oh and of course I would like my six pack back (but who doesn't)

Any help would be appreciated, thanks

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post #2 of 8 (permalink) Old 05-22-2008, 02:58 PM
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Chest/Tri's
Back/Bi's
Legs
Shoulders/abs
Chest/Tri's

Back/Bi's
Legs
Soulders/abs
Chest/Tri's
Back/Bi's

And so on, every week one group gets hit twice.


5 excerses for each muscle for 4 sets of 8-12.

Easy as that....

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post #3 of 8 (permalink) Old 05-23-2008, 06:40 AM Thread Starter
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Thanks, how do you work the middle of your chest and the top. So far i have been excersizing and the middle and outside of my chest is getting bigger but the top and middle are not. It makes me look like i have A cups! haha

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post #4 of 8 (permalink) Old 05-23-2008, 07:36 AM
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Incline Bench press - lower pecs
Decline Bench press - upper pecs
Flat Bench press - mid pecs

That should work all 3 parts.

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post #5 of 8 (permalink) Old 05-23-2008, 09:44 AM
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Quote:
Originally Posted by 88'RAGTOP
Thanks, how do you work the middle of your chest and the top. So far i have been excersizing and the middle and outside of my chest is getting bigger but the top and middle are not. It makes me look like i have A cups! haha

For those parts i'd do Incline Dumbell press, Incline Dumbell flies, Cable Flies, and Pecdeck.

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post #6 of 8 (permalink) Old 05-23-2008, 10:13 AM Thread Starter
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what is peck deck?

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post #7 of 8 (permalink) Old 05-23-2008, 10:18 AM
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Quote:
Originally Posted by 88'RAGTOP
what is peck deck?

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post #8 of 8 (permalink) Old 05-24-2008, 04:49 PM
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Quote:
Originally Posted by 8mpg
Incline Bench press - lower pecs
Decline Bench press - upper pecs
Flat Bench press - mid pecs

That should work all 3 parts.
I've been told by many personal trainers that decline has no benefits over flat bench. Just my .02. I'll do it every once in a while just to switch it up, but it never makes it's way into my "routine".
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