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Old 08-02-2012, 05:29 PM   #1
JacktheThriller
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Join Date: Mar 2012
Location: Windsor, ON
Posts: 295
Training Exp: 5 years consistent
Fav Exercise: Squat
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Default New BIGR routine. Evaluation Please.

This routine I put emphasis on legs, glutes and lower back. Trying to rebuild my posterior chain.

BIGR
(Body In Growth Routine) I name all my routines.

Day 1
Heavy Squat 5x4 or 20x1 depending on feel of day
Hyperextension 8x4
Good Morning 5x4
Bench 8x4
Incline Bench 8x4
Decline Tricep Extension 10x4

Day 2
Heavy Deadlift 5x4
Light Squat 60%x12x4
Side twist 8x4
Resistance Situps 8x4
Neck Bridging 3mins
Glute Bridge 8x4

Day 3
Legs heavy variant (front squat, Anderson, Overhead) 5x4
Good Morning 8x4
Chinup Max x 4
Pullover 12x4
Bent over row 8x4
Behind Neck Pulldown 10x4

Day 4
Interval bike 20sec x 8 rounds
Shrug 10x4 with squeeze
Calf Raise 20x4 In position/Out position
OH strict Press 10x4
Push Press 8x4
Reverse Fly Banded 12x4
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