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Old 11-13-2011, 07:22 PM  
Fazc
Fazc
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Join Date: Jun 2011
Location: U.K
Posts: 5,554
Training Exp: 12+ years
Training Type: Powerlifting
Fav Exercise: Bench Press
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Section 1, Beginner.

This is the basic template which focuses on the main exercises. The main exercises are worked with a lot of volume and assistance is provided by even more work on the main exercises! So a rough template:

Monday

Bench Press - 5 singles
Bench Press - 5 sets of 5
Rows - 5 sets of 5

Tuesday

Squat - 5 singles
Squat - 5 sets of 5
Abs - 5 sets of 12

Thursday

Overhead Press - 5 singles
Overhead Press - 5 sets of 5
Chins/Pulldowns - 5 sets of 5

Friday

Deadlifts - 5 singles
Deadlifts - 5 sets of 5
Abs - 5 sets of 12

Key Features:

1) Volume is relatively low.

2) Variation is low.

3) Assistance is provided in the form of back off sets of the main exercise for the day.

4) Just one additional exercise is used per day.

5) Breaks will be taken as needed, one should aim for a complete week of light lifting every 8-12 weeks. The rest of the time should be spent lifting heavy.
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