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Old 03-22-2010, 08:26 AM   #1
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 79,946
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
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Default Possible Fullbody Approach.

My constant itch to try a fullbody and my reading on some of the old school approaches lead me to a possible working solution. I have had problems integrating squats and deadlifts with too much extra work, thuis making fullbody routines a real pain.

So, I'm thinking about a 2-on, 1-off that works fullbody one day, posterior chain the next. Some points:

--Most bodyparts will be hit 4 times in 12 days in an M/M/L/H pattern.
--Deadlifts and squats will be performed every 6 days. My body handles deads well, so this is a good frequency.

Day 1
Dumbbell Press - 3x6-10 M
BTN Press - 5x5 H
Back Exercise - 2x10-15 L

Day 2
Deadlifts
Front Squats

Day 3
Off

Day 4
Incline Press - 3x6-10 M
Upright Rows - 3x6-10 M
BB Rows - 5x5 H

Day 5
Squats
SLDL

Day 6
Off

Day 7
Flyes - 3x10-15 L
DB OH Press - 3x6-10 M
T-Bar Rows - 3x6-10 M

Day 8
Deadlifts
Good Mornings

Day 9
Off

Day 10
Bench - 5x5 H
Side Laterals - 3 x 10-15 L
DB Rows - 3x6-10 M

Day 11
Squats
Leg Curls

Day 12
Off

This is just a basic template, not completely filled out. I still need to add in arms, close grip benches, some calf and ab work, etc.

Thoughts?
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Last edited by BendtheBar; 03-22-2010 at 02:36 PM.
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