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Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

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Old 03-31-2010, 09:08 PM   #11
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I have been using Wendler's 531...but since I am 4 weeks from my next PL meet I have tweaked it a bit:

M- Standing Military and light chest (incline or db work), dips and pull ups
T- Squats, 45's, glute ham raises, good mornings, abs
W-off or light cardio
Th-Heavy bench, narrow grip bench, wide grip bench,dead bench, jm presses
F- Deadlifts, front squats, rack pulls, 45's, upright rows and abs
Sa- off or light cardio
Su- OFF!
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Old 03-31-2010, 09:33 PM   #12
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3 days on 1 day off

Chest/tris/shoulders
Back/Traps/Bis
Legs/Abs
Off
Repeat
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Old 03-31-2010, 10:03 PM   #13
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Mon- chest, before bed 2 mile jog
Tue- back
Wed- AM:high rep legs/abs PM: shoulders/traps
Thu- bis/tris, before bed 2 mile jog
Fri- legs
Sat- abs/cardio
Sun- off

The evening workouts are set at stone @ 6pm, same movements, everyday, 3 years straight lol =P
Random days of basketball here and there, depending on my work schedule
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Old 04-01-2010, 03:41 AM   #14
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My splits are always (upper/lower)
including trap work at lower body

These days I do:

Upper 1
A1.Dead-Stop Floor Press
A2.Dead-Stop Pendlay Row
B1.Decline Bench Press
B2.T-Bar Row
C1.Parallel Bar Tricep Dip
C2.Curl variation

Lower 1
A.Dead-Stop Bottom Back Squat (hip drive)
B.Back Squat (hip drive)
C1.Hang Power Snatch
C2.Barbell Sit-Up
D1.Power Snatchgrip High Pull
D2.Incline Reverse Crunch

Upper 2
A1.Behind Neck Push-Press
A2.Dead-Stop Widegrip Pull Up
B1.Incline Bench Press
B2.Lean Away V-grip Pull Up
C1.Tricep Extension variation
C2.Curl variation

Lower 2
A1.Dead-Stop Romanian DL (Full ROM)
A2.Janda Sit-Up
B1.Power Shrug (cleangrip)
B2.Crunch variation
C.Box Squat
D.Lunge

Some exercises/variations change from time to time.
GM Bents and Front Squats are 2 exercises I use often, but these days are taken out for a while

It goes every Monday, Wednesday and Saturday or 3 times/week (U1, L1, U2 for one week, and L2, U1, L1 next week etc)

A1 and A2, B1 and B2 etc, means alternated antagonist sets
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Old 04-01-2010, 06:59 AM   #15
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Quote:
Originally Posted by MMA Max View Post
Where do you get your tricep work in ripped?
To lay it out a little better:

Back+Traps
Deadlift
Pull-Up
Bent Over Row
BB Shrug
DB Shrug

Chest+Shoulder
Bench Press
Incline DB Press
Dips
Military or DB Press
DB Side Lateral

Legs
Squats
Stiff Leg Deadlift
Leg Extension
Leg Curl
Lunges

Arms+Calves
BB Curl
Close Grip Bench
Skull Crusher
DB Curl
Standing Calf Raise
Seated Calf Raise
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Old 04-01-2010, 07:18 AM   #16
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M - Squat circuit (ala 20 rep squats)-calves-abs, T - Push-forearms-abs, W - Squat circuit (ala 20 rep squats)-calves-abs, Th - Pull-forearms-abs, F - Squat circuit (ala 20 rep squats)-calves-abs, Sa - Misc (bear, farmers walk, power cleans, deadlifts, snatches, whatever), Su - bodyweight/abs only or off.

Last edited by Trevor Lane; 04-01-2010 at 07:20 AM.
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Old 04-01-2010, 07:33 AM   #17
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Westside Barbell Conjugate Method with a mixture of a modified 5-3-1 periodically
Sunday-DE Bench
Monday-ME Squat/Pull
Wednesday-ME Bench
Friday-DE Squat/Pull

Sometimes extra work on days in between
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Old 04-01-2010, 06:45 PM   #18
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Default My Split

Well being a Wheelchair Body builder I don't do legs. lol

I have no set days I do a 3 on 2 off rotation, split looks like this=

Chest, Obliques, Ab's
Back, Abs, Traps
Arms, Shoulders, Ab's

I change up the rotation now and then to keep the body shocked and growing.
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Old 04-01-2010, 07:12 PM   #19
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Every other week doing Strength/Hypertrophy

Mon-Chest/Shoulders, LI cardio
Tue-Legs, LI cardio
Wed-OFF
Thu-Back
Fri-Bi's/Tri's
Sat-HIIT cardio/ABS
Sun-Low Intesity Cardio/Stetching

I add low intensity cardio 3 days a week. Trying to work up to 6 days of cardio with 1 day of rest.
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Old 04-01-2010, 07:13 PM   #20
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I admire the dedication Rich, nice work.
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