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Old 09-11-2013, 02:37 PM   #11
miked96
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Dont overcomplicate things. Heres a basic routine that you could use for a long time.

Get both sets at the same reps then add weight next week. Example, Squat 185 2x5 then go 195 next week and stay with it until you get 2x5.

Monday
Squat, 3 warm-up sets, then 2x5

Good Mornings 2 x 8-10

Leg Press 2 x 8-10

Leg Curls 4 x 8-10

Sit-ups 3 sets

Wed
Bench, 3 warm-up sets, then 2x5

Close Grip Bench 2 x 8-10

Incline 2 x 8-10

Triceps Extensions 4 x 10

Rear Delts 3 x 12

Fri
Deadlift – Warm-up, then 1x5

Bent over Rows 4 x 8

Shrugs 2 x 8-12

Hammer Curls 4 x 10

Sit-ups
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