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Old 07-15-2010, 12:13 PM   #3
styrkecoach
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Just have to add StyrkeCoach's full body WO

you train 3 times a week.

There program is two different workouts, A and B.

probably similar to any other program, but the guidelines are simple.

Workout A
Squat
Shoulderpress
Chins/Pullups
Dips
Plank

Workout B
Deadlift
Benchpress
BB row
Dips
Sideplank

Workout A as you can see has a knee dominant exercise, vertical push/pull and assistance.

Workout B has a hip dominant exercise, horizontal push/pull and assistance.

When you train 3 times a week you alternate the repetition scheme every day.

either it is 4r-8r-12r (typical hypertrofy)
or powerbuilding 3r-6r-9r.

example:

Monday 3r Wednsday 6r Friday 9r
week 1 Wo A Wo B Wo A
week 2 Wo B Wo A Wo B
week 3 Wo A Wo B Wo A

As you can se, the exercise hits the same repetition scheme ever second week, then you can increase the weight of the exercise with 2.5% +.

dont know if you was interested in something like this BTB...?
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