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Old 02-21-2012, 12:40 PM   #7
Off Road
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Quote:
Originally Posted by 19dan89 View Post
Monday
Incline Barbell Presses 3 x 20 rep goal
Wide-Grip pull ups 3 sets to failure.
Standing Barbell Curls 3 x 25 rep goal
Pullover Press 3 x 20 rep goal
Split squats - 3 x 30 rep goal


Wednesday
Clean and Press 3 x 20 rep goal
Close grip chin ups 3 sets to failure.
Dips - 3 sets to failure
Deadlift 1 set of 5.
Calf complex* 3 sets

Friday
Incline Barbell Presses 3 x 20 rep goal
Bent over BB Row 3 x 20 rep goal.
Standing Barbell Curls 3 x 25 rep goal
Pullover Press 3 x 20 rep goal
Squats 3 x 20 rep goal
Not too bad. I would make a final couple of tweaks (see below) to make it more effective. I like starting with the biggest lifts and alternating between pushes and pulls to allow strength to rebuild. I'd also start the week off with squats after a two day rest.


Monday
Incline Barbell Presses 3 x 20 rep goal
Wide-Grip pull ups 3 sets to failure.
Pullover Press 3 x 20 rep goal
Standing Barbell Curls 3 x 25 rep goal
Squats - 3 x 20 rep goal

Wednesday
Dips - 3 sets to failure
Close grip chin ups 3 sets to failure.
Clean and Press 3 x 20 rep goal
Deadlift 1 set of 5.
Calf complex* 3 sets

Friday
Incline Barbell Presses 3 x 20 rep goal
Bent over BB Row 3 x 20 rep goal.
Pullover Press 3 x 20 rep goal
Standing Barbell Curls 3 x 25 rep goal
Split Squats 3 x 30 rep goal
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