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Sho
12-06-08, 12:51 pm
Day 1 Back/Chest/Shoulders

Deads - 10,5,3,1,1
BentOverRows - 12,10,7-8,5,5
Clean&Press - 5x5 (alternate with OH Press 15,12,8,5,5)
Flat/Incline BP - 12,10,5,5,5
Flys - 10,8,5,5,5

Day 2 LowerBody+BodyWeight+Bis&Tris

Squats - 12,10,20
Pullovers - 1x25
PullUps - 5xFailure
Dips - 5xFailure
Laying ezbar FrenchCurls - 12,10,8,5,5
BB Curls - 10,8,5,5,5

Day 3 Cardio+Abs

Low/High intensity Walk/jog
Various ab routines...

prowrestler
12-06-08, 1:56 pm
day 1

BentOverRows - 12,10,7-8,5,5
Clean&Press - 5x5 (alternate with OH Press 15,12,8,5,5)
Flat/Incline BP - 12,10,5,5,5
pullups 4 x best effort
pullovers3x12
dips 3xfailure

Day 2 LowerBody+BodyWeight+Bis&Tris

Squats - 12,10,5,20
Deads - 10,5,3,1,1
glute ham raise 3 sets,low reps
leg press 4 sets 6-12 reps



Day 3 Cardio+Abs

Low/High intensity Walk/jog
Various ab routines...


there ya go

Sho
12-06-08, 3:04 pm
k so axe the arms curls altogether.

shouldn't i be doing the pullovers after the squats though?

and isnt deads and squats on the same day lower back overkill?

i must say though im very interested in trying this new one out.

prowrestler
12-06-08, 3:06 pm
k so axe the arms curls altogether.

shouldn't i be doing the pullovers after the squats though?

and isnt deads and squats on the same day lower back overkill?

i must say though im very interested in trying this new one out.

pullovers are an upper body move. do it there

you got enough compounds to get the arms growin. you could add in som curls if ya want on upper day

squats and deads overkil? i did 12 sets of each last night

Sho
12-06-08, 3:48 pm
Righton, thanks for the input man.

prowrestler
12-06-08, 4:05 pm
Righton, thanks for the input man.

no prob, just grow