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Old 12-19-2009, 12:27 PM   #2
Bodybygamma
Strongman/Powerlifter
Max Brawn
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Join Date: Nov 2009
Location: NYC
Posts: 3,500
Training Exp: 3+years PL/SM Comps
Training Type: SFW!
Fav Exercise: DEATH-LIFT
Fav Supp: Muscle-Juice/MonsterRehab
Reputation: 104098
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2 day a week total body routine for beginning lifters with little time to go to the gym.

Day 1
Bench Press 4-5 working sets
1 Arm Dumbbell rows 4 working sets
Incline Db Press 3-4working sets
Bicep Curls 3 working sets
Db Lunges 6 working sets
Db Skull Crushers 2 sets

Day 2
Squats 4-5 working sets
Deadlifts 4-5 working sets
1 arm Db Overhead Press 4 working sets
Pulls ups 2 sets till failure (*hit at least 3 reps or work up to a total of 10)
Dips 2 sets till failure (*hit at least 3 reps or work up to a total of 10)
Hammer curls 4 sets

For the first month work in between 15 to 7 reps.
Keep adding 5-20lbs until you can not do 7 reps.(this will teach you about weight progression)

*Always do at least 2 warm up sets with just the empty bar, or light Dumbbells.*

For the second month taper down your reps between 12 to 5 reps
Alternate out some of your assistance movements for different yet similar ones.

For the third month taper down your reps to 10 to 3 reps.
Alternate out some of your assistance movements for different yet similar ones.

For the fourth month you should be ready for a different program.
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