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d2jsp Forums > Off-Topic > Sports Coliseum > Health & Fitness > Boxa's Unholy Epic Routine - Leg Day > Note: Don't Attempt Unless Alpha
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Oct 4 2009 10:34am
Quote (Duckling @ Sun, Oct 4 2009, 09:07am)
Ok 1 Question I am confused. First off I know boxa is hyogge and shit etc. But when I learned about working out people said keep your exercises for the day around 4-5 if you are working out like 1 part? Well should I upgrade my stuff to 6-7 because usually i'm not burnt out after all these exercises. So I'm guessing I should increase my volume? Maybe it'll help my muscle into growth by shocking them?


4-5 exercises for 1 body part is fine.. if your not burnt out decrease rest periods and train to failure on more of your sets and if you bust your ass like that on 4-5 execises and you still aren't tired then there's something wrong
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Oct 4 2009 10:39am
Quote (Balla @ Sun, Oct 4 2009, 12:34pm)
4-5 exercises for 1 body part is fine.. if your not burnt out decrease rest periods and train to failure on more of your sets and if you bust your ass like that on 4-5 execises and you still aren't tired then there's something wrong


hm ok will do...

i usually do like

back - dl/chins/wg pulls/some sort of rows/a bi exercise/cable crunch & side bends
chest - flat/incle/decline bench db or bb & either pec deck or incline flies/tri exercise
leg & shoulder - squat/front squat/leg exten/leg curl/calf raise/cable crunch/side bend/stand db press/side lateral raises/rear lat raises/db shrugs/behind the back bb shrugs
arms - bb curl/hammer curl/ez curl/cgbp bp/dips/overhead extension
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Oct 4 2009 10:47am
Quote (Duckling @ Sun, Oct 4 2009, 11:39am)
hm ok will do...

i usually do like

back - dl/chins/wg pulls/some sort of rows/a bi exercise/cable crunch & side bends
chest - flat/incle/decline bench db or bb & either pec deck or incline flies/tri exercise
leg & shoulder - squat/front squat/leg exten/leg curl/calf raise/cable crunch/side bend/stand db press/side lateral raises/rear lat raises/db shrugs/behind the back bb shrugs
arms - bb curl/hammer curl/ez curl/cgbp bp/dips/overhead extension


imo you should add another row movement so you have 2 rows
on chest why not do dips instead of decline?
i hate leg and shoulders together cuz in the gym so long but that looks fine...
arms look good too

just if you're not feeling burnt out do more sets to failure and make your rest periods like 45 secs -1 min
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Oct 4 2009 10:48am
Quote (Balla @ Sun, Oct 4 2009, 12:47pm)
imo you should add another row movement so you have 2 rows
on chest why not do dips instead of decline?
i hate leg and shoulders together cuz in the gym so long but that looks fine...
arms look good too

just if you're not feeling burnt out do more sets to failure and make your rest periods like 45 secs -1 min


uh ill do another set of rows then, i tihnk ima add lat pull downs too b/c my lats dont feel sore after i do pull ups

uh i can't do dips yet because im too weak still & they hurt my shoulder =/
legs/shoulder i did friday for the first time and it was hard but i can only get to the gym 4 days a week =SS

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Oct 4 2009 10:50am
Quote (Duckling @ Sun, Oct 4 2009, 11:48am)
uh ill do another set of rows then, i tihnk ima add lat pull downs too b/c my lats dont feel sore after i do pull ups

uh i can't do dips yet because im too weak still & they hurt my shoulder =/
legs/shoulder i did friday for the first time and it was hard but i can only get to the gym 4 days a week =SS


i guess doing lat pulldowns is fine replacing the chins with it?
and you can do the assisted dips

you could always change your split to not having a separate arm day
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Oct 4 2009 10:50am
His back day is alright like this, nn extra row
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Oct 4 2009 10:53am
Quote (serennia @ Sun, Oct 4 2009, 11:50am)
His back day is alright like this, nn extra row


thats your opinion
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Oct 4 2009 10:56am
Quote (Balla @ Sun, Oct 4 2009, 04:53pm)
thats your opinion


Burn back day has DL, chins, pull up and barbell row
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Oct 4 2009 11:17am
Quote (serennia @ Sun, Oct 4 2009, 11:56am)
Burn back day has DL, chins, pull up and barbell row


ehh..needs moar rowws
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Oct 4 2009 03:02pm
Quote (serennia @ Sun, Oct 4 2009, 12:56pm)
Burn back day has DL, chins, pull up and barbell row


were do you think i got my splits from haha :D

anyway, i think now im going to do

back/bi
chest/tri
leg/shoulder

=/ 3 cups of brown rice should do the trick ~~
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