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#1

Ok so I have a workout rack that I got my Dicks Sporting Goods which is a big squat rack that also has pullies and a bar for lat pulldowns, bench presses, pec flys... you have seen these before.

My goals is mostly body-building but also some strength as I may start some MMA soon

So this is my thinking for the first month:

Mon/Wed:

6x4 - Squats
6x4 - Bench press
6x4 - bent over rows
6x4 - Lat pulldowns
6x4 - Barbell Curls
6x4 - Tricep Pushdowns

Friday:

http://link.brightcove.com/services/player/bcpid1078960673

Minus the whipping the hose, as I wont have a hose

Protein shake with creatine after every workout


#2

Spot on, you should be jacked in no time!


#3

I personally would try something more like
Monday-Lower Body
Squat:4x5
Lunges:4x8
RDL:4x5
Calves
Abs

Wednesday-Upper Body
Bench Press:4x5
Barbell Row/Lat Pulldown:4x8
Military Press:4x5
Barbell Curl:3x8
Nose Breakers:3x8


#4

[quote]im_the_truth_ wrote:
I personally would try something more like
Monday-Lower Body
Squat:4x5
Lunges:4x8
RDL:4x5
Calves
Abs

Wednesday-Upper Body
Bench Press:4x5
Barbell Row/Lat Pulldown:4x8
Military Press:4x5
Barbell Curl:3x8
Nose Breakers:3x8

[/quote]

x2


#5

Isn’t that rep range too small? You want mass first, 8-12 reps. Then you’ll have lots of muscle to strengthen with 1-6 reps and isometrics.


#6

I heard for size you want more sets, less reps.


#7

Well the general rule is lower reps more sets for strength and lower sets more reps for hypertheropy.


#8

if your going to be doing MMA you might want to focus on strength, mobility, flexibility and speed.


#9

[quote]Novitennis88 wrote:
I heard for size you want more sets, less reps.[/quote]

You heard wrong.

1-6 strength 6-12 mass 12+ endurance