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Old 06-05-2011, 01:41 PM   #1
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 79,944
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
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Default A/B 3 Day Per Week Workout Split

A/B 3 Day Per Week Workout Split

Submitted by Carl1174

A - Legs Back Biceps.

A1:
Squats 2-3 x 5, 1 x 10
SLDL 2 x 8
Pullups 10-25 reps
DB Rows 3 x 6, 1 x 10
BB Curls 2 x 10

A2:
Deadlifts 3-5 x 5
Front Squat 1 x 10-15
Chins 10-25 reps
DB Rows 3 x 8
Curls 2 x 10

B - Chest Shoulders triceps.

B1:
Bench 1 x 5, 2 x 8
DB Flyes 2 x 8-12
DB OH Press 3 x 6, 1 x 10
Side Laterals 2 x 10
Skulls 2 x 10

B2:
Bench 1 x 5, 2 x 8
Dips 2 x 8-12
BB OH Press 3 x 6, 1 x 10
Side Laterals 2 x 10
Skulls 2 x 10


Workout on Mon, Wed, Fri.

WK1: A1, B1, A2.
WK2: B2, A1, B1.
WK3: A2, B2, A1.
WK4: B1, A2, B2.
WK5: Deload.

Repeat.
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