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Old 01-31-2012, 08:58 AM   #7
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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Now let's look at your exercises and piece something together.

Quote:
SQUAT: Squat, Front Squat
PULL: Deadlift, DB Row, BB Row
PRESS:Bench Press, DB Bench Press, BB Overhead Press, DB Overhead Press

Hanging leg raise
Pull up
Chin up
MONDAY
Squats
Bench Press
Dumbbell Row
Pull Ups

WEDNESDAY
Deadlift
Barbell Overhead Press or DB Overhead Press
Chin Ups
Dips

FRIDAY
Front Squats
DB Bench Press
Barbell Row
Pull Ups

If you want another variation, check out the Reeves Classic:

Quote:
Reeves classic physique

Squat – 3 x 8-12
Barbell/Dumbbell Row – 3 x 8-12….Deadlift – 3 x 5* see note
Behind the Neck Press – 3 x 8-12
Bench Press – 3 x 8-12
Barbell/Dumbbell Curl – 3 x 8-12
Dips – 5 x 10 @ BW (bodyweight). Try for sets of 10.
Barbell Calf Raise – 3 x 15-20
AB work

Perform M-W-F

**On Friday drop BB row and do 35 deadlifts** Deadlifts are to be done Reg Park style. 2 warmup/ 1 heavy work set.
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