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Old 06-12-2010, 12:45 AM   #11
big_swede
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4 days a week,
day 1: 20 reps squats (1 set) and bench (10-12 sets of variating rep range) chest assistance work and 1-2 tri isolation movements.
day 2: Deadlifts(10-12 sets of variating rep range), rows and chins/pullups 5-8 sets, 1-2 biceps isolation exrsises.
Day 3: Squats, 10-12 sets, assistance legwork
Day 4: OH Presses, 10-14 sets DB or BB, shoulder assistance work, abs or tri isolation.

210 lbs to 230 lbs in 2 in and a half months as vere i am now, need to change it up a bit at the moment to continue progress, but worked good so far.
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Old 06-12-2010, 08:47 AM   #12
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Quote:
Originally Posted by big_swede View Post
4 days a week,
day 1: 20 reps squats (1 set) and bench (10-12 sets of variating rep range) chest assistance work and 1-2 tri isolation movements.
day 2: Deadlifts(10-12 sets of variating rep range), rows and chins/pullups 5-8 sets, 1-2 biceps isolation exrsises.
Day 3: Squats, 10-12 sets, assistance legwork
Day 4: OH Presses, 10-14 sets DB or BB, shoulder assistance work, abs or tri isolation.

210 lbs to 230 lbs in 2 in and a half months as vere i am now, need to change it up a bit at the moment to continue progress, but worked good so far.
Simple and basic. Thumbs up!
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Old 06-12-2010, 09:17 AM   #13
big_swede
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Join Date: Apr 2010
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big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!
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Simple does it BTB!
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