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Old 11-27-2009, 09:55 AM   #2
moore_716
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Day 1: Upper Body Max Effort Day

1-Chest Max Effort Exercise

2- Back exercise: Barbell Rows or weighted pullups
3 sets of 5-8 reps

3- Aux. Back exercise: single arm dumbbell rows, machine rows, or lat pulldowns
3 sets of 8-10 reps

4- Dumbbell shoulder presses or Machine presses
2 sets: 5 reps

6- Bicep Aux. Exercise: Cambered bar curls or dumbbell curls
2 sets of 6-8 reps

7- Tricep Aux. Exercise: skull crushers or weighted dips
3 sets of 6-8 reps

Day 2: Max Effort Lower Body

1-Lower body max effort exercise

2- Good Mornings, glut ham raises, or stiff legged deads
4 sets of 3-5 reps

3-Leg extensions: 2 sets of 8-10

4- Standing calf raises or donkey calf raises
3 sets of 6-8 reps

5- Seated calf raises: 2 sets of 6-8 reps
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