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Old 03-01-2010, 10:46 PM   #16
Bodybygamma
Strongman/Powerlifter
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Join Date: Nov 2009
Location: NYC
Posts: 3,499
Training Exp: 3+years PL/SM Comps
Training Type: SFW!
Fav Exercise: DEATH-LIFT
Fav Supp: Muscle-Juice/MonsterRehab
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Quote:
Originally Posted by Mombow111 View Post


1.) Clean & Press with a barbell
Do 4sets of 3 reps like an olympic lifter.

2.) Bench press - triples and doubles

3.) Dips (targeting triceps) 4sets 10reps, then add weight

4.) Barbell Curl 8-12 reps. x3 sets

6.) Bent over row/Upright row; super-set + rest-pause style (This I might drop one depending on how long I'm taking or just put one of the exercises at the end of the workout if I lack the vitality.

7.) Lateral Raise on a bench,Rear delt raises



8.) Deadlift 20 reps. Breathe in as you raise the weight and out when you let the weight down, followed with a set of light pullovers.

Hell No, triples, doubles, singles


Now I'd be shooting for doing this 3 times a week, with about an hour (including a 5-10 minute warmup)

Ultimately my goals are about 50% strength 50% mass,
If you want to get bigger and stronger, you must lift heavy weight, and allow your body time to rest. This routine is filled with high reps and unnecessary movements.

I suggest as a mock split something more like

Day 1
Deadlifts
Cleans and Push Press
Barbell Rows
Upright Rows
Side and Rear Delt raises


Day 2
Squats
Front Squats
Lunges
Hyper-extensions/reverse hypers
Power Cardio

Day 3
Bench Press
Dips
Pull Ups
Barbell Curls
Db Skull crushers
Hammer Curls
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