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Old 03-22-2010, 03:02 PM   #7
BendtheBar
Bearded Beast of Duloc
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Join Date: Jul 2009
Location: Louisiana
Posts: 79,813
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2583792
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Fleshed out version:

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

Day 2
Deadlifts
Front Squats
Heavy Abs

Day 3
Off

Day 4
Incline Press - 3x6-10 M
Upright Rows - 3x6-10 M
BB Rows - 5x5 H
Close Grip Bench Press - 3x5-8
BB Shrugs 3x10-15

Day 5
Squats
Leg Extensions
SLDL

Day 6
Off

Day 7
Flyes - 3x10-15 L
DB OH Press - 3x6-10 M
T-Bar Rows - 3x6-10 M
BB Curls - 3x6-15
Calves 2x10-15

Day 8
Deadlifts
Good Mornings
Side Bends

Day 9
Off

Day 10
Bench - 5x5 H
Side Laterals - 3 x 10-15 L
DB Rows - 3x6-10 M
French Press - 3x6-10
BB Shrugs 3x10-15

Day 11
Squats
Leg Curls
Leg Extensions

Day 12
Off
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