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Old 07-01-2012, 03:54 PM   #1
CoopDawg
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Default UNDER CONSTRUCTION - Density and Strength

This will be my new workout log, I will use it for pictures/foods/diet&training advice/and of course for my workouts




Monday Ė Chest, Back, Shoulders and Arms.
Tuesday Ė Legs, Abs, Posterior Chain (Glutes, Traps, Lower Back, etc.)
Thursday Ė Chest, Back, Shoulders and Arms.
Friday Ė Legs, Abs, Posterior Chain (Glutes, Traps, Lower Back, etc.)


Monday Workout

* Bench Press 5 x 5
* Pull Ups 3 x 10
* Seated Overhead Press 5 x 5
* Barbell Curls 3 x 10
* Dips 3 x 10


Tuesday Workout

* Squats 5 x 5
* Deadlifts 3 x 5
* Weighted Sit Ups 3 x 10-25
* Calf Raise 3 x 10-20
* *Leg Curl 3 x 10-15 (Optional)


Thursday Workout

* Dumbbell Bench Press 3 x 10
* Barbell or Dumbbell Rows 3 x 10
* Close Grip Bench Press 4 x 5
* Seated One or Two Arm Dumbbell Press 3 x 10
* Dumbbell Curls 3 x 10


Friday Workout

* Squats 4◊8
* Romanian Deadlifts 4 x 10
* Planks 3 x 60 seconds
* Calf Raise 3 x 10
* *Leg Extensions 3 x 10-15 (Optional)

Notes: will add pictures later
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Last edited by BendtheBar; 08-04-2012 at 04:23 PM.
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