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Old 03-17-2011, 08:11 AM   #8
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 79,944
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
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Major Bodyparts

Yes, I said bodyparts. But I am not thinking in terms of a split. I am simply using common lingo so the non-indoctrinated understand the structure. I am not really focusing on bodyparts, as much as am focusing on 4 major lift styles:

1) Squat
2) Deadlift or Rows
3) Chest Press
4) Overhead Press

Workout A will feature squats and dumbbell bench press.
Workout B will feature deadlifts and overhead press.

I will be rotating between deadlifts and rows.

I am taking a small break from benching to allow my shoulders to heal. My right shoulder has been tender for several months but isn't hit hard with dumbbell bench presses. For DB benches, I use a close, 45 degree grip. This is similar to my bench press form, except that my wrists are now able to be aligned with the angle of my shoulder to elbows.

Minor Bodyparts.

Here, I am trying to make sure I do some direct work for all areas of the body. My entire body has been hit hard from the above exercises, so now it's time to focus on some of my weak/small areas.

I will add 3 extra exercises for both the A and B workout. They will rotate. Here are the areas I will be rotating:

--Biceps - Triceps
--Abs - Traps
--Hamstrings - Calves

I will perform 2-3 working sets for each area, depending on daily energy. Rep ranges will be muscle group dependent.

Final Workout

Workout A
Squats - 8 x 5 reps
DB Bench - 8 x 5 reps
Calves - 2-3 sets
Biceps - 2-3 sets
Traps - 2-3 sets

Workout B
Deadlift (or BB Rows) - 8 x 5 reps
BTN Press - 8 x 5 reps
Hamstrings - 2-3 sets
Triceps - 2-3 sets
Abs - 2-3 sets

And that's about it....thoughts on progression coming soon.

Once again, this is a fullbody. It should be viewed in totality, and not just by bodyparts. My entire body is being worked each session, but some sessions have different focuses. My back is worked with shrugs, my delts with bench, etc, etc.
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Last edited by BendtheBar; 03-17-2011 at 08:15 AM.
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