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Old 01-13-2011, 06:50 PM   #11
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
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I might suggest working with 20 rep squats on Monday and Friday as the cornerstone, and utilizing deadlifts on Wednesday. Something like:

Reeve's Classic:

squat..........1 x 20 (Wednesday off)
bb row........3x8-12....Deadlift on Wednesday, no rows
Overhead press............3x8-12
bench.........3x8-12
BB/DB curl...3x8-12
dips............5x10@BW Try for sets of 10, but do what you can.
BB calf raise 3x15-20
abs

Perform M-W-F

================================================== ==

Park power classic

Mon
squat 1x20
bb row 5x5
bhnp 5x5
bench 5x5
calf raise 3x15-20

Wed

BB row 5x5...alternate scheme of 3x5
bhnp 5x5.....alternate scheme of 3x5 see note in instructions
cgbp 5x5
bb/db curl 3x6-8
dips 5x bw

Fri

squat 1x20
Dl 3x5
bhnp 5x5
bench 5x5
wide grip chin 5x bw
abs

================================================== ==

Monday
Squats 1 x 20
Bench Press 5x5 (Rep Park style. 1st set is 60% 5RM, 2nd is 80% 5RM)
Pullups 3 sets
Overhead Press 5 x 5 (Ramped)
Biceps + Abs - 3 sets each

Wednesday
Deadlifts 3x5 (Ramping sets - 1st 560%, 2nd 80%, 3rd 100% of 5RM)
Dips - 3 sets
Leg Extensions or Front Squats - 3 sets
Calf Work - 3 sets
Leg Curls - 3 Sets
Side Bends - 3 sets

Friday
Squats 1 x 20
Close Grip Bench Press 5 x 5 (Ramped), or DB Bench Press 3 x 10
Barbell Rows 5x5 (Ramped)
Overhead Press 5 x 5 (Ramped)
Biceps + Abs - 3 sets each

================================================== ===

These are 3 good examples, but it might be wise to ease into one of them out of the gate until you get used to a fullbody.

Check out our Classic Physique Challenge for a mountain of more info:

http://muscleandbrawn.com/forums/bod...formation.html

Glwanabe might want to chime in on this.
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