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Old 09-05-2012, 11:28 PM   #1
CoopDawg
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Join Date: Mar 2010
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Default Step up or step down- coop's joint

Below is my workout setup and explained by joe ohrablo.

unless otherwise noted, rest 60-70 seconds between sets

day one-legs

1-extensions 5 sets x 15, add weight to each set and hold 2-3 seconds per rep! fail on the last set

2-squats 5 sets x 10 reps, add weight to each set. FOCUS ON FORM!

3-leg press feet all the way low..come down parallel 3 sets x 15 reps, add weight to each set..push hard on the last set

4-barbell stiff leg deadlifts 4 sets x 8 reps, add weight to each set and fail on last

5-seated leg curls 4 sets x 10 reps, add weight to each set and fail on last

6-calf raise on leg press. 5 sets x 20 reps. add weight to each set

day 2-chest and shoulders

1-incline dumbbell presses (set incline to lowest setting) 5 sets x 10 reps. add weight to each and fail on last set

2-incline flyes 3 sets x 12 reps, add to each and fail on last after failure rest pause 15-20 seconds and fail again

3-flat bench dumbbell presses 3 sets x 10 reps fail on last set

4-incline machine press 2 sets x failure in the 15-20 range. Squeeze every rep hard at the top (just shy of lock out)

day three-back and abs

1-deadlifts 3-4 warm ups then 5 sets x 5 add weight to each work set and push to failure on last set. Rest 120 seconds between sets on the 5 x 5 sets

2-decline, stiff arm, dumbbell pullovers. 3 sets x 12 reps and fail on last set (add to each)

3-pulldowns to front. Shoulder width grip. 3 sets x 10 reps and fail on last

4-seated cable rows 2 sets x 8 reps. fail on both. Back straight with no lean in

5-dumbbell shrugs to the side 4 sets x 8 reps fail on last

6-decline crunches holding a medicine ball 3 sets x 25-30 reps

7-leg raises off a flat bench (butt hanging off) 3 sets x 20-25 reps

8-planks 2 sets x failure

day four-off

day five-arms

1-incline dumbbell curls super setted with pressdowns 4 rounds. 10 reps on both and fail on last

2-straight bar cable curls super setted with dumbbell skull crushers 4 rounds 8 reps on cable curls and 12 on dumbbell skull crushers. 4 rounds. fail on last

3-two arm dumbbell hammer curls super setted with dips 4 rounds. 15 on hammer curls and failure on dips fail on last set of hammer curls

day six-chest workout two

1-flat bench dumbbell presses. 2-3 warm ups then 5 sets x 5 reps going heavier on each set and failing on last set

2-incline smith machine presses with lowest setting 5 sets x 10 reps add weight to each and failing on last set

3-incline flyes (lowest setting) fst-7 do 7 sets x 10 reps with only 30 seconds rest between sets! squeeze HARD at the top!!

cardio 3 times a week 30 minutes a pop varying the intensity and type.

so one workout walk on treadmill at 4.0 for 30 minutes, one workout do the stepmill at level 8 for 30 minutes and one workout do interval training for 30 minutes. Warm up 5 minutes then do 20 minutes of one minute intense and one minute easy then 5 min cool down.
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