Thread: MAB Sandbox
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Old 01-20-2011, 11:01 PM   #12
andys_trim
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Join Date: May 2010
Location: Arlington
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Default P:WTR Workout Program

Progression
Weight used
Time in the gym
Reps per set

This is the basis of this workout. Every workout, you must progress in some shape or fashion. Whether it is weight used, the amount of time you are training, or reps per set using the same weight as previously.

This is a 5 day split that I have been working on and would like to see what everyone thinks.

Shoulders
Dumbbell Military Press 3 sets of 3 to 6 reps
Smith Machine Military Press super set with Dumbbell Lateral Raises3 sets of 8 to 12 reps
Smith Machine Military Press 1 set until failure

Legs
Squats 4 sets of 6 to 8 reps
Stiff Legged Dead Lifts 4 sets of 6 to 8 reps
Leg Extensions2 sets of 10 to 12 reps 1 set until failure
Lying Leg Curls2 sets of 10 to 12 reps 1 set until failure

Chest
Dumbbell Bench Press - 3 sets of 3 to 6 reps
Barbell Bench Press super set with Dumbbell Flyes - 2 sets of 8 to 12 reps for each exercise. The last 2 reps of each set should be very hard.
Dips - 2 sets of 8 and 1 set until failure.

Back
Deadlift 2 sets of 8 to 10 reps and 2 sets of 2 to 6 reps
Assisted Pull Ups 3 sets of 8 to 12
BB Rows 3 sets of 6 to 10
DB Rows 2 sets of 6 to 10

Arms
Cross Body Hammer Curl
Rope Push Downs
EZ Bar Preacher Curls
Dips
BB Curls
DB Overhead Extnesion
Choose 2 exercises for Biceps and Triceps and work in the 8 to 12 rep range.

Rest should be 1 to 2 minutes while bulking.
And rest should be 1 minute or less while cutting.

Remember!! Progress every workout.

I didn't remember where to post our workouts for BTB's and GL's project they are working on.
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