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Anonymous
>>202699 lets take leg day for example, i have 3 years lifting experience, im about 5"9 185lbs with visible abs but i dotn really give a shit about that. my squat is around 320lbs.
I do my 5x5 squats, then im too gassed to do any more main lifts, ill do maybe 2 or at the most 3 assistance exercises, then calf work. I am a pile of sweat and exausted after. you have to focus on one lift and really put your energy into it. 25 heavy heard reps is much better than 200 half ass ones.
so this one of my two lower body days:
Back Squat 5x5, same weight for all sets, 80%1rm +5lbs per week Romanian deadlift 3 sets, ill go 225 - 275 - 315lbs for whatever reps i can do Hyper extension with the pad low to use all hamstrings ill use a band for tension at the top. 4 sets.
6 sets assorted calves.
keep it simple, focus on form, focus on getting really strong at one exercise. you dick around with all that variety and you get nowhere. you want your body to grow, and to grow it needs progression. progression = more weight on the bar. how can you keep track of and do that when you have all that shit?
heres a better routine for a newb 3 day split
Day 1 Upper Push Flat Bench 5x5 Military Press 3x6-8 Dips 4 sets
rotator cuff work
Day 2 Pull Deadlift 3x5 Pullups 3 sets DB rows 3 sets
some arm work
Day 3 Squat Back Squat 5x5 Barbell Step up 3x6-8 Glute ham/hyper extension 4 sets calfs
this is just an example, dont have to follow it exactly, but you focus on teh basics, leave out the foofy shit, and maybe do some assistance if you truly need it, but you really don't when you are starting out. routines like this teach you to use your body as a whole. keep it simple, and go balls to the wall
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