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Old 12-04-2012, 01:46 AM   #1527
ravimolasaria
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Join Date: Feb 2012
Location: India
Posts: 18,148
Training Exp: 10
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Whatever makes me strong
Reputation: 1044958
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Quote:
Originally Posted by Kuytrider View Post
If I don't do this for at least 6 months, I'm going to kick myself in the groin repeatedly and take up knitting!
You keep your eye on program and we will take care of kicking part ...
You will rock ...

Quote:
Week 1 session 1 Strength Chest
Bench Press - 6 sets of 3 - raise weight when hit
DB Press - 3 x 10
Incline Press - 3x10
Rope Pulldown - 3x10
Machine Flyes - 3 x10
DB Pullover - 3 x 10

Week 1 session 2 Density Back
Power cleans x singles - Raise weight when I hit 5 singles
Deadlifts x singles. Up weight when I can hit 10 in 10 minutes.
Chins - Raise weight when I hit 30 reps in 7 sets
Pendlay Row - 7 sets for 30 reps

Week 1 session 3 Strength Shoulders + Gunz
Push Press - 6 sets of 3 - Raise weight when it happens
Side Lat Raise - 3 x 10
Hammer Curls - 3 x10
Reverse Curls - 3 x 10

Week 1 session 4 Density Legs
Squat - Raise weight when I hit 30 reps in 5 sets
RDL - 30 reps in 7 sets
Calves - 3 x 12
Leg extension - 3 x 12

Week 2 session 1 density chest
Bench Press - 30 reps in 7 sets
CGBP - as above
Dips - as above

Week 2 session 2 strength back
Deadlifts - 6 sets of 3 - raise weight
Machine Row (close grip) 3 x 10
Lat Pulldown - 3 x 10
BB Shrugs - 3 x 10

week 2 session 3 density shoulders + gunz
Strict OHP - 7 sets up to 30
BTNP - as above
BB Curl - as above

Week 2 session 4 strength legs
Squats - 6 sets of 3 - raise weight
Leg Press - 3x12
Leg extension 3 x 12
Good Morning 3 x 12
Calves 3 x 12
Programs looks very good ... kill it Kuyt ...
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