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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 12-23-2013, 03:37 PM   #1
RobMoriRB
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Default Looking for a routine!!

I have never built a Bodybuilding routine an wont attempt it till after a while. I will be doing all the lifts properly an not the high squats either. I am looking to do a show in 2015!!! which gives me enough time to get a decent size. want to keep the big 3 an gain pounds on them bust want to get size also.
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MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
Squat: 405
Bench: 285
Dead Lift: 475

Block Program:http://www.muscleandbrawn.com/forums...ad.php?t=17576
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Last edited by RobMoriRB; 12-23-2013 at 03:39 PM.
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Old 12-23-2013, 04:32 PM   #2
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Monday
Back
Deadlifts, 4 sets 6-12 reps
Barbell rows, 3 sets 10-12 reps
T-bar rows, 3 sets 10 12 reps
One-arm dumbbell rows, 3 sets 10-12 reps
Biceps
Barbell curls, 4 sets -12 reps
Seated alternating dumbbell curls, 12 reps
Preacher curls, 12 reps
Cable curls, 12 reps
Shoulders
Military presses, 4 sets 10-12 reps
Seated dumbbell press, 4 sets 12 reps
(superset with)
Front dumbbell press, 4 sets 12 reps
Tuesday
Legs
Squats, 5-6 sets 2-12 reps
Leg presses, 4 sets 12 reps
Lunges, 2 sets 100 yards
Stiff-leg deadlifts, 3 sets 12 reps
Seated hamstring curls, 3 sets 12 reps
Wednesday
Chest
Bench press, 5 sets 12 reps
Incline barbell press, 3 sets 12 reps
Flat bench dumbbell press, 3 sets 12 reps
Flat bench flyes, 4 sets 12 reps
Triceps
Seated cambered-bar extensions, 3 sets 12 reps
Seated dumbbell extensions, 4 sets 12 reps
Close-grip bench press, 4 sets 12 reps
Thursday
Back Barbell rows, 5 sets 10 12 reps
Low Pulley Rows, 4 sets 10 12 reps
Lat machine pulldowns, 3 sets 10 12 reps
Front lat pulldowns, 3 sets 10 12 reps
Biceps
Incline alternating dumbbell curls, 4 sets 12 reps
Machine curls, 3 sets 12 reps
(superset with)
Standing cable curls, 4 sets 12 reps
Shoulders
Seated dumbbell press, 4 sets 12 reps
Front lateral dumbbell raises, 3 sets 8 25 reps
Machine raises, 3 sets 8 25 reps
Friday
Legs
Leg extensions, 4 sets 30 reps
Front squats, 4 sets 12 15 reps
Hack squats, 3 sets 12 reps
Standing leg curls, 3 sets 12 15 reps
Lying leg curls, 4 sets 12 reps
Saturday
Chest
Incline dumbbell press, 4 sets 12 reps
Decline barbell press, 3 sets 12 reps
Incline dumbbell flyes, 3 sets 12 reps
Decline dumbbell press, 3 sets 12 reps
Triceps
Skullcrushers, 4 sets 12 reps
(superset with)
Machine pressdown dips, 4 sets 12 reps
(superset with)
Seated tricep extensions, 4 sets 12 reps
Calves
Donkey raises, 4 sets 12 reps
Seated raises, 4 sets 12 reps
Crunches, 3 sets failure

Colemans workout routine
__________________
MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
Squat: 405
Bench: 285
Dead Lift: 475

Block Program:http://www.muscleandbrawn.com/forums...ad.php?t=17576
BLOG:http://theanimalmethod.wordpress.com/
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Old 12-23-2013, 04:34 PM   #3
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Im having a ton of fun, and also gaining strength and size - ALOT by using this.

I made it up myself and I am by no means a programming wizard, I just focused on what would be fun and also productive.

Check it out http://muscleandbrawn.com/forums/sho...+block+program
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Old 12-23-2013, 04:39 PM   #4
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Quote:
Originally Posted by big_swede View Post
Im having a ton of fun, and also gaining strength and size - ALOT by using this.

I made it up myself and I am by no means a programming wizard, I just focused on what would be fun and also productive.

Check it out http://muscleandbrawn.com/forums/sho...+block+program
Ill GIVE IT A RUN
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MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
Squat: 405
Bench: 285
Dead Lift: 475

Block Program:http://www.muscleandbrawn.com/forums...ad.php?t=17576
BLOG:http://theanimalmethod.wordpress.com/
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Old 12-23-2013, 05:38 PM   #5
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Quote:
Originally Posted by RobMoriRB View Post
Ill GIVE IT A RUN
Cool! Just let me know if you need me to clarify anything. Runned it for months now. Not that its rocket science exactly but.. =)
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Old 04-26-2014, 09:42 PM   #6
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Default

Looking at your routine I would say you on the right track, and may I make one suggestion one your core lifts Bench press deadlifts and squats you may want to them with in mind of you powerlifting style example :
Bench press 5 sets 5 reps
and the go for 6-12 reps on your other exercises with your powerlifting back ground you should do well.
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Old 04-27-2014, 01:45 PM   #7
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pivost has made some good postspivost has made some good postspivost has made some good postspivost has made some good postspivost has made some good postspivost has made some good postspivost has made some good postspivost has made some good postspivost has made some good postspivost has made some good postspivost has made some good posts
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Do a legs push pull program.

Do side and fri
Internet delt on push days and do rear delt on back day.

My physique have improved like crazy by just a simple split like above.
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Old 04-27-2014, 04:28 PM   #8
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pivost has made some good postspivost has made some good postspivost has made some good postspivost has made some good postspivost has made some good postspivost has made some good postspivost has made some good postspivost has made some good postspivost has made some good postspivost has made some good postspivost has made some good posts
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Also, remember to change the split into your goals.
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