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Old 01-20-2012, 08:30 PM   #19
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 80,894
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
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Here it is...

--3 months. Start by training every third day and use this approach for the first 3 months.
--2 months. Train MWF.
--1 month. Train every other day.

12 Point Full Body Blast

After the first 4 exercises take a small break, get a drink, and then do upper body.

Lower Body

1) Steep Situps - 4 x 30, 25, 20, 15

Do these with a hard contraction at the top of every rep.

2) Squats - 4 x 15, 12, 10, 8

Pyramid your weights. These sets should require a maximum effort.

3) Leg Curls - 4 x 10, 8, 8, 8

The last 3 sets should be very hard.

4) Machine calf raises or donkey calf raises - 6 x 15, 15, 12, 12, 10, 10

Upper Body

5) Bench presses - 4 x 12, 10, 8, 7

Pyramid the weight. The last 3 sets should require a maximum effort.

6) Incline dumbbell presses - 4 x 10, 8, 8, 8

The first set is a moderate warmup; the last three are heavy.

7) Wide-grip chinups - 4 x failure

Try to get at least 12 reps on every set. Really stretch out at the bottom.

8) Barbell rows or T-bar rows - 4 x 8

Do all 4 sets as heavy as you can, without cheating.

9) Seated dumbbell presses - 4 x 10, 8, 8, 6

Do these without a back support.

10) Dead hang cleans - 4 x 8

Do not stop the bar at your thighs on the way down, by, rather, go to the point just off the floor.

11) Seated dumbbell curls - 5 x 8 SUPERSET with tricep externsions

12) Lying triceps extensions - 5 x 12

Perform curls with both arms at the same time using no back support, and use an EZ bar on the extensions.
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