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Old 04-11-2011, 12:09 PM   #7
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 80,724
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
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Beastly Basics Fullbody Workout

This fullbody workout focuses on the basics, while utilizing minimal isolation work. You will hammer the body with effective compounds lifts that will stimulate plenty of muscle growth, and you will add strength rather quickly.

This program works well for lifters who train alone, or at home, and must constantly shuffle and strip weight from barbells and dumbbells. The added downtime from changing weight can lengthen a workout. With the Beastly Basics approach, you will use only 5 lifts per session, keeping workouts to approximately 60-70 minutes each day.

Monday Workout

Squats 5 x 5
Bench Press 5 x 5
Seated Overhead Press 5 x 5
Barbell Rows 5 x 5 or Dumbbell Rows 3 x 10
Barbell Curls 3 x 10

Wednesday Workout

Deadlift 5 x 5
Dips 3-5 x 10
Power Cleans 5 x 5
Calf Raises 3 x 10-20
Weighted Sit Ups 3 x 10-25

Friday Workout

Squats 4 x 8
Close Grip Bench Press 4 x 8
Seated One or Two Arm Overhead Press 4 x 10
Pull Ups 3 x 10
Dumbbell Curls or Concentration Curls 3 x 10
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