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Old 06-23-2012, 07:54 PM   #1
RobMoriRB
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Join Date: Apr 2012
Location: London, Ontario Canada
Posts: 3,964
Training Exp: 3
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Mutant Mass
Reputation: 131622
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Default just trying to put a work out together for my buddy

heavy lifts will not be volume it will be the classic 5x5.
Volume to start will be i.e. for example 40lbs 3x10rep 30lb 3x10 20lb 3x10

Work Out A(lower body)

Back Squat(Heavy)
Front squat(light)
Leg press
Leg exten.
Leg Curl
Calf Raise
Calf Push

Work Out B1(Chest and Arms)

Bench(heavy)
Close grip(light)
Incline Bench(Light)
DB Fly
Seated Curls
BB Curls
DB pulls
Tricep kickbacks
Ab Work

Work out B2
Bench(Light)
Close Grip(Heavy)
Incline Bench(Heavy)
DB Bench
DB Fly
Seated Curls
BB Curls
DB pulls
Tricep kickbacks
Ab Work

Work out C(Back and Shoulders)
BB Row(over hand grip shoulder width apart)
Dead Lifts(heavy)
Lat pull downs
Bent Flys(light)
BB shrugs
Front raise
Side Raise
Arnolds
__________________
Nov. 16th DDAY- Planned Attempts
Squat: 385/405/? lbs
Bench: 295/315/?
Dead Lift:455/500/?

Master Goal: Compete in 1 Lifting Sport!!! Completed Nov 16th 2014


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