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Old 09-09-2013, 11:11 AM   #5
ruelisla
How to be big and strong
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Join Date: Aug 2013
Posts: 47
Training Exp: 15 years
Training Type: Powerbuilding
Fav Exercise: deadlift
Reputation: 1410
ruelisla has made some good postsruelisla has made some good postsruelisla has made some good postsruelisla has made some good postsruelisla has made some good postsruelisla has made some good postsruelisla has made some good postsruelisla has made some good postsruelisla has made some good postsruelisla has made some good posts
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Quote:
Originally Posted by Adamite1114 View Post
Hey everyone, I'm a bit newer to the site but i felt like sharing my routine with yall. Enjoy! Please comment or post how ever you feel.

Recently I've been trying to get back to hitting the iron but, no offense to Steve, I had a really hard time finding a workout on Muscle and Brawn or Muscle and Strength that I found worked well for me. I like fullbody workouts but I wanted to be in the gym more than that. And the routines on the websites were good but I wanted to squat, deadlift, and bench at least twice a week. So I designed this four day split workout that I think works pretty well.

THE WORKOUT

The whole body is worked twice a week. You squat, deadlift, and bench twice a week. Each day your in the gym you work two different body parts (alternating heavy and light days for those parts.)

Monday (Heavy Bench Day)
Bench 3x5
Wide Grip Bench 3x6-8
Close Grip Bench 3x6-8
Front Delt Raise 3x10
Side Delt Raise 3x10
Skullcrushers 3x8

Tuesday (Heavy Squat Day)
Squats 3x5
Leg Curl 3x6-8
Leg Extension 3x6-8
Deadlift 3x10
Chin-ups 3xMAX
Barbell Curl 3x6-8

Wednesday - Rest

Thursday (Heavy Military Day)
Military Press 3x5
Dumbbell Press 3x6-8
Reverse Fly 3x6-8
Bench 3x10
Incline Bench 3x10
Cable Tricep Extention 3x10

Friday (Heavy Deadlift Day)
Deadlift 3x5
Pull-ups 3xMAX
Barbell or Cable Rows 3x6-8
Squats 3x10
Leg Press 3x10
Seated Hammer Curls 3x10

Saturday - Sunday - REST AND EAT!!!

Thanks for reading!!!
Great workout, i also do the same but for me i do heavy and light day so i will not be overtrained or hit the plateau.
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