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Old 08-12-2011, 10:03 PM   #1
BendtheBar
BendtheBar
is getting skinny(ish)
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Max Brawn
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Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,575
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood: Lurking
Reputation: 2573064
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Default John Farbotnik Mr. America 1950

John Farbotnik Mr. America 1950



No Frills Mass Blast

Concentration Curls 4 x 10,8,6,15.
Squats 5 x 10,8,6-8,5,6,15.
Bench Press 5 x 10,8,6-8,5,6,15.
Dumbbell Rows 4 x 10,8,6,15.
Presses 4 x 10,8,6,15.
Two-arm Dumbbell Extensions 4 x 10,8,6,15.
Calf Raises 4 x 15-20.
Crunches 1 x 30-50.

Use this program three times a week on alternate days.

On the heavier exercises squats, bench presses and overhead presses, rest about two minutes between sets.

Try to complete the workout in less than 90 minutes.

When you can do two more reps on your heavy (6 rep) set, increase the poundage on each set. On the squats and the bench presses try and add one additional rep on the pump set at each workout until you reach 20. Keep pushing your poundages as often as possible, but always use strict form.
Stay on this program for 6 to 12 weeks.

Never miss a scheduled workout. Consistency is the key to continued improvement.
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