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Old 10-18-2013, 12:38 PM   #1
SeventySeven
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Join Date: Jul 2011
Posts: 1,184
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Training Type: Powerbuilding
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Default My new split

Time to ramp it up a notch. Feeling pretty good again going to go hard to Jan 1st and re evaluate. Everything is hit twice a week, the extra days will progressively get heavier and the kcals are up! No cardio will be done and a big goal her eis to sleep better( i get 5-6 hours during the week and 8 on weekends)
Legs
Lying or seated leg curl
2-3 Warm ups
3 sets of 8 1 second flexes final set 2 drops with 20-30 partial

BB squat
2-3 warms ups
Pyramid 15,12,8,6

Hack squat or leg press
3 second negatives
3 sets of 8-10

BB stiff legs
2 sets of 20

Chest/shoulders/triceps
Incline db press
Ramping 8 reps till you can't get 8

Incline hammer press
3 sets of 8 1 second squeeze at top

Incline fly
2 sets of 20

Run the rack partial laterals
Start at a heavy weight bang out 10 partials drop at least 5 times

Rear delt Hang swings
3 sets of 30 reps

V bar push downs
3 sets 8-12 final set drop and partials

Overhead extension
3 sets 8-12

Back biceps calves

One arm BB row
2-3 warms ups
3 sets of 8

Tri set
Tbar row , straight arm pull down, close grip pull down
Shoot 8-10 reps 4 rounds

Rack pull
3 sets of 8

DB shrug
1 set of 20 3 second hold

Incline db curl
3 sets of 10

Cable curl
3 sets of 10 final set drop 2 times with partials

Calve tri set

Extra Legs
Seated Leg curl
2-3 warm ups
3 sets of 10 with 10 partials

Hack Squat
1 1/2 reps
2-3 warm ups
3 sets of 10

Leg Press
10 reps wide 10 reps narrow
2 sets

Glute/Ham extensions
hold a plate fail, drop plate fail again
2 sets


Arms shoulders
Bicep triset
Incline curl, standing db curl , hammer curl
4 rounds 8-10 reps

Tricep triset
V bar push down, overhead extension , bench dip
4 rounds 8-10 reps

Seated Press SS Laterals
4 sets of 10

Band pull aparts
2 sets of 20

Extra Back /chest
HS flat press
2 warm ups
3 sets of 10 1 second flex at top

Incline DB Fly
3 sets of 8

Ladder Push Ups
drop the bar 3 times

Chest supported Row
high elbows
2 warm ups
3 sets of 10

Close Grip Pulldown
2 sets of 8-10

DB pull over
3 sets of 10

BB Power shrug
3 sets 8 reps
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