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Old 04-11-2011, 12:08 PM   #6
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 79,937
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
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3 Day A/B Powerbuilding Workout

Week 1

* Monday Workout A
* Wednesday Workout B
* Friday Workout A

Week 2

* Monday Workout B
* Wednesday Workout A
* Friday Workout B

The primary focus on this workout is on the 4 major lifts squats, deadlift, bench press and overhead press. This approach will allow a natural lifter to rapidly build muscle and gain strength without grinding away in the gym 5 days a week for 7 to 10 hours.

The magic lies in progression. Never waste a set, always look to push yourself for one more rep.

Workout A

Squats 5 x 5-10
Bench Press 5 x 5-10
Pull Ups or Power Cleans 3 x 10
Barbell Curls 3 x 10
Weighted Situps 3 x 10-25

Workout B

Deadlift 5 x 5
Seated Overhead Press 5 x 5-10
Barbell or DB Rows 3 x 10
Dips 3 x 10
Calf Raises 3 x 10
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