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Old 12-29-2013, 12:46 PM   #1
bruteforce
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Join Date: Jul 2011
Location: BeStrong IL
Posts: 6,002
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Default Brute's New Routine Ideas

With a new year coming up and the progress I've made in 2013, I'm ready for something a little different. I'm stronger, built better, and more experienced, and now want to look good. My version of good, which is huge as all hell with about 6 inches less gut and another 4" on the legs and a good foot more around the shoulders. So basically what I'm saying is I'm ready for bro mode.

Here's what I'm kicking around

4 days a week when possible, but a basic A/B/A'/B' split

Progression scheme - add 5 pounds when desired reps are met or heavy work feels like I won't break from another 5 pounds

A - Lower
Squat - Daily max single, 2 sets of 3 @ 80%.
RDL - 20 reps over 3 sets - not sure real high reps will actually be a help here
Leg Press - 40 reps R/P
BB Calf Raise - 30 reps R/P
Ab wheel - not sure here

B - Upper
Bench Press - Daily Max single - 5 sets of 3 @ 75%
BB Row - 20 reps over 3 sets
Seated BTN - 25 reps R/P
Pullups - 3 sets @ AMRAP
Kaz Press - 40 reps R/P
DB Curl - 30 reps R/P

A'
Deadlift - Max daily single every other week. 8 singles in 10 minutes
Squat - 20 reps over 3 sets
Front Squat - 10 reps over 3 sets - maybe more, we'll see how my back feels after a few weeks
Prowler Sprints
Plank - 3 sets max time

B'
BB Push Press - Max daily single, 20 reps over 3 sets
Hang Power Clean - 20 reps over 4 sets
CGBP - 30 reps RP
Inverted Row - 3 sets AMRAP
Triceps/Biceps supersets, not sure what yet

So, let me know your thoughts.
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Last edited by bruteforce; 12-29-2013 at 12:51 PM.
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