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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 05-05-2012, 09:04 AM   #1
RobMoriRB
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Join Date: Apr 2012
Location: London, Ontario Canada
Posts: 3,962
Training Exp: 3
Training Type: Powerlifting
Fav Exercise: Squat
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Default Building a Body building program for a beginner

I came up with a two day split for the Athlete this is how I did the split for the athlete to gain size. I was thinking about him starting for the first 3-4 weeks at 3x15. then start doing a 4 day split, he also plays rugby so that helps with the cardio

Upper
Bench
Incline Bench
DB Bench
DB flat fly bench
standing Bent Fly
DB shoulder press
Shrugs
Consentrated Curl
Tri DB pull up
Dips
Cardio on treadmill

Lower
Front squat
Back Squat
Leg press
Calf Raises
Leg Curls
Romanian Dead Lifts
Dead Lift
Incline sit ups
P90x ab work out
Cardio 20 min on treadmill
__________________
4 weeks out- Planned Attempts
Squat: 385/405/? lbs
Bench: 295/315/?
Dead Lift:455/500/?

Master Goal: Compete in 1 Lifting Sport!!! Completed Nov 16th 2014


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