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 Post subject: new workout routine, need advice please
PostPosted: Wed Jul 16, 2008 11:50 am 
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Joined: Wed Jul 02, 2008 9:17 am
Posts: 11
Location: Austin Texas
Mon: MT (muay thai)
Tue: weight lifting
Wed: MT (muay thai)
Thur: weight lifting
Fri: off
Sat: weight lifting
Sun: off

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Ab Excercise

Workout B
3x5 Squat
3x5 Shoulder Press (/military press)
3x5 Pendlay Rows
Ab Excercise

week 1:
Tuesday - Workout A
Thursday - Workout B
Saturday - Workout A

Week 2:
Tuesday - Workout B
Thursday - Workout A
Saturday - Workout B

Need some basic advice on the routine listed above.
I have a few problems with the routine.
1) I don't have a free weight barbell at my gym so I have to use the smith machine for excercises like Deadlift, Military Press, and Pendlay Rows.
2) I have a shoulder press machine at my gym to replace the military press but I would like feedback if you think the military press is more beneficial and if possible, if i can do military press with dumbbells.

Goals: Strength&Size Gain


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 Post subject: Re: new workout routine, need advice please
PostPosted: Mon Jul 21, 2008 12:36 am 
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Joined: Fri Jul 14, 2006 4:53 pm
Posts: 370
Location: Atlanta, Georgia
lightningsix wrote:
Need some basic advice on the routine listed above.
I have a few problems with the routine.
1) I don't have a free weight barbell at my gym so I have to use the smith machine for excercises like Deadlift, Military Press, and Pendlay Rows.
2) I have a shoulder press machine at my gym to replace the military press but I would like feedback if you think the military press is more beneficial and if possible, if i can do military press with dumbbells.

Goals: Strength&Size Gain


1) Yeah, I hate when they don't have a free weight squat rack to use. I'm guessing you go to a 24/7 workout gym? Despite not having a squat rack, there are several alternatives I'd suggest...For deadlifts, you can always take a bar off the bench press and use it for deadlifting and pendlay rows. Or if that's not even available, you can always use dumbbells.

2) Personally, I find the military press a more effective exercise. But both are still effective. Using the shoulder press machine provides a good base for developing shoulder stability and movement form and still provides a good workout nonetheless. And yes, you can do the military press with dumbbells. :)

And as for further advice...Just to keep it on the intense side, you can probably add 1-2 more exercises to the the lifting sessions. If time permits anyway.


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