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Old 05-07-2010, 04:23 PM   #6
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 79,783
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2583792
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He could do one of the following...

A/B Split - 2 Days a Week

Day one
1. Crunch 1 x 5-20 (choose a ‘fixed’ rep target between 5 and 20 reps)
2. Squat 2-5 x 5-15
3. Stiff-legged deadlift or back extension 1 x 10-15
4. Bench press 2-5 x 5-15
5. Pulldown, Chin, or Row 2-5 x 5-15
6. Calf raises 1 x 5-20
7. Static grip 1 x 60-90 seconds

Day two
1. Sidebend 1 x 5-15
2. Deadlift 2-5 x 5-15
3. Military press 2-5 x 5-15
4. Barbell curl 2-5 x 5-15
5. Close-grip bench press 1-3 x 5-15
6. Wrist curl 1 x 15-20
7. Reverse wrist curl 1 x 15-20

3 Day Split

Day one
1. Squat
2. Stiff-legged deadlift or back extension
3. Bench press
4. Pulldown, Chin, or Row

Day two
1. Crunch
2. Barbell curl
3. Military press
4. Calf raise

Day three
1. Side bend
2. Deadlift
3. Close-grip bench press
4. Static Grip


3 Day Split - All exercises 3 x 6-12


Monday - Push
Bench Press
Dips
Seated Military Press
One Arm Side Laterals
Close Grip Bench Press

Wednesday - Pull
Barbell Rows
Pullups or Lat Pull Downs
Seated Cable Rows
Barbell or Dumbbell Curls
Ab Work

Friday - Legs
Squat
Leg Press
Romanian Deadlift
Leg Curl
Calves
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