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Old 01-10-2011, 08:53 AM   #10
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 79,944
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
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Quote:
Originally Posted by mstott25 View Post

I like the premise of this workout but I was wondering if I could add pullups/dips/shrugs and substitute deadlifts for the stiff legged deadlifts. I was also curious if I could/should add some cardio in the off days.

The reason I like dips/pullups/shrugs is because I'm pretty weak in these areas and my body responds well to them, I've noticed a lot of strength improvement in them and would like to keep that up.
Those are great exercises to use, and with your lifting experience t I see no issue using them. I would run at minimum something like an A/B split, alternating every other workout:

Quote:
Workout A
Squats 2 x 10
Bench Presses 2 x 10
Bent-Over Rows 2 x 10
Overhead Barbell Presses 2 x 10
SLDL or Leg Curl 2 x 10
Barbell Curls 2 x 10
Donkey Calf Raises 2 x 10
Reverse Crunches 2 x 10
Quote:
Workout B
Deadlifts 2 x 10
Dips 2 x 10
Pullups 2 x 10
Overhead Barbell Presses 2 x 10
Shrugs 2 x 10
Barbell Curls 2 x 10
Donkey Calf Raises 2 x 10
Reverse Crunches 2 x 10
Or you could just do this:


Quote:
Squats 2 x 10
Dips 2 x 10
Deadlifts 2 x 10
Pullups 2 x 10
Overhead Barbell Presses 2 x 10
Shrugs 2 x 10
Barbell Curls 2 x 10
Donkey Calf Raises 2 x 10
Reverse Crunches 2 x 10
...Maybe even alternating calves and abs each workout to save some time.

I'm not a big fan on doing deadlifts every day though, so I would recommend either doing them every other workout, or on Wednesday's only. I also wasn't sure if alternating between exercises like rows and pullups was an option...
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