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    1. #1

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      I'm attempting to create a 4 day split, and I want to make sure I have these exercises catorgorized correctly before I start putting everything together.

      So, how does this look? Am I missing any important exercises, or do I have any in the wrong place?

      Horizontal Pull
      Barbell Rows
      One-Arm Rows
      Seated Cable Row
      Face Pulls
      T-bar Row
      Rack Pulls
      Lateral Raise
      Rear Delt Raise

      Vertical Pull
      Pullups
      Chinups
      Lat Pulldowns
      Front Raise
      Upright Row
      Dumbbell Pullover - ??? not sure about this one, I found conflicting info

      Horizontal Push
      Flat Barbell Bench Press
      Flat Dumbbell Bench Press
      Incline Barbell Bench Press
      Incline Dumbbell Bench Press
      Decline Barbell Bench Press
      Decline Dumbbell Bench Press
      Pushups

      Vertical Push
      Military Press
      Standing Dumbell Press
      Push Press
      Arnold Press
      Dips
      Close Grip Tricep Push Press

    2. #2
      Erik's Avatar
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      I tend to lump shoulder exercises into a vertical push more often than not, so laterals and front raises, and the like would fall into that category for me.
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    3. #3
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      If you wanna get real technical about it, raises aren't push moves at all because they're not compound. They're shoulder flexion/abduction :D

    4. #4
      Erik's Avatar
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      Originally posted by PowerManDL@May 3 2006, 06:05 PM
      If you wanna get real technical about it, raises aren't push moves at all because they're not compound. They're shoulder flexion/abduction :D
      Yes, if you 'want to get technical', but as you often say, why complicate what needn't be complicated? :p

      I win.
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    5. #5
      PowerManDL's Avatar
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      Dammit. Foiled by my own rationale.

    6. #6

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      It must have been wishful thinking that made me think of them as pulls :lol:

      Since I don't have a way to do cable rows or lat pulldowns at home, I'm always looking for exercises to substitute for them.

    7. #7
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      I had the same predicament and bought resistance bands that I loop around our powercage. Now I can do lat pull downs and "cable" rows. They work pretty well!

      Got them from www.elitefts.com if you're interested.

    8. #8
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      Originally posted by healthnut@May 4 2006, 11:32 PM
      I had the same predicament and bought resistance bands that I loop around our powercage. Now I can do lat pull downs and "cable" rows. They work pretty well!

      Got them from www.elitefts.com if you're interested.
      That's creative thinking....

    9. #9
      PowerManDL's Avatar
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      Originally posted by healthnut@May 4 2006, 07:32 PM
      I had the same predicament and bought resistance bands that I loop around our powercage. Now I can do lat pull downs and "cable" rows. They work pretty well!

      Got them from www.elitefts.com if you're interested.
      *cough*

      [shameless plug] I sell bands too. www.powerliftingstore.com [/shameless plug]

    10. #10

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      semi-annoying question warning in advance (proceed with caution)

      once you have this routine set up and you use it for 4-6 weeks and feel ready for a change...what sort of things would you fiddle with?

      for instance - deads, squats, bench, rows, chins/pulldowns seem like they need to stay put. i also think (but could be wrong) that these exercises should stay in the lower rep range.

      so if you want to keep those basics in and you want to keep the rep range on the low end for those...where would it be wise to "fiddle" with things?

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