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Old 06-05-2011, 07:28 AM   #1
BendtheBar
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 80,279
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
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Default Real Results 2 Day Strength And Muscle Building Workout

Real Results 2 Day Strength And Muscle Building Workout

By BendTheBar

This strength and muscle building workout is a simple A/B split, and is performed “only” 2 days per week as follows:
  • Monday – Workout A
  • Thursday – Workout B

Do not make the mistake of confusing the simplicity of this workout as implying that it is easy. It is not. This is a very intense and aggressive training approach that focuses on progression of reps and weight on a weekly basis.

Note…this is NOT a beginner/novice workout. If you have made no previous substantial muscle or strength gains, it is not recommended that you utilize this workout.

Workout A
  • Squats 5 x 5-10
  • Bench Press 5 x 5-10
  • Barbell or DB Rows 3 x 10
  • One Arm DB Press 3 x 10
  • Barbell Curls 3 x 10
  • Weighted Situps 3 x 10-25

Workout B
  • Deadlifts 5 x 5
  • Overhead Press 5 x 5-10
  • Pullups 3 x 10
  • Dips 3 x 10
  • Calf Raises 3 x 10-15
  • Side Bends 3 x 10-15
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