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Old 09-19-2010, 06:38 PM   #1
jwood
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Default Jwood's Bodybuilding/Powerlifting Routine

So I think it is time for a switch guys. I want to do some high rep stuff for a couple of months. This has partly been motivated by my new gym, all the bodybuilders have kind of inspired me. But anyways here is the workout that I have come up with:

Monday Chest/Biceps
Bench Press
w/ Chains
4x8-12
Week 1
Incline Bench
3x8
Week 2
Dumbell Incline
3x8
Barbell Curls
3x8-12
Dumbbell Curls
3x8-12

Monday P.M. Speed Bench


Tuesday Shoulders and Triceps

Standing OHP
w/ chains
2x6, 2x4
Week 1
Seated Military Press
Barbell
3x8
Dip Machine
3x8-12
Tricep Pushdown
3x8-12
Lateral Raises
3x8-12
Week 2
Seated Military Press
Dumbbell
Dips
3 x max reps
Tricep Pushdown
3x8-12

Wednesday Squats
Week 1
Partial Squat
Half Reps
Speed Deadlifts
Week 2
Hack Squats
3x8-12
Quad Extension
3x8-12
RDL
3x8-12

Thursday Back-Row Focused
Week 1
Bent Over Row
Week 2
Dumbell Row
Plate Loaded Row
Week 1
Shrug Machine
3x10-15
Week 2
Shrugs
4x10
Lat Pulldown
Neutral Grip
3x8-12

Friday: ME Bench Press

Saturday or Sunday
Squat day

Speed Squats
12x2
Good Mornings
or
Deadlifts
Pullups
5x max reps

This week is going to be somewhat of an experimental week, I will be doing the program and making any necessary changes to it along the way. I am hoping to get a little more size and just switch things up while still focusing on power.
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