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Old 07-13-2011, 06:23 AM   #1
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Join Date: Jul 2011
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hardlymovin2003 is off to a bad start
Default Reg Parks 9 Month Phase ?

Hey all I'm new here but been a lurker for a while....I'm just getting back into lifting after a few months of being out of no lifting (had some issues). I've been looking at this 9 month phase by Reg Park and thought I'd give it a go. My questions are do you all think this is a worthwhile routine? Anything I should change around or not change around? and also how would I ease into the first phase of the routine?

Thanks a lot!

For those who are unaware of the routine here it is...

Phase One

45-degree back extension 3x10
Back squat 5x5
Bench press 5x5
Deadlift 5x5

Rest 3-5 minutes between the last 3 sets of each exercise.

Train three days per week for three months

Phase Two for Bodybuilders*

45-degree back extension 3-4x10
Front squat 5x5
Back squat 5x5
Bench press 5x5
Standing barbell shoulder press 5x5
High pull 5x5
Deadlift 5x5
Standing barbell calf raise 5x25

Rest 2 minutes between sets.

Train three days per week for three months.

* After the basic Phase One, Park had a different set of recommended exercises for aspiring Olympic weightlifters. It used a few different sets and reps, and included lunges and power cleans.

Phase Three for Bodybuilders

45-degree back extension 4x10
Front squat 5x5
Back squat 5x5
Standing barbell shoulder press 5x5
Bench press 5x5
Bent-over barbell row 5x5
Deadlift 5x3
Behind-the-neck press or one-arm dumbbell press 5x5
Barbell curl 5x5
Lying triceps extension 5x8
Standing barbell calf raise 5x25
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