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Old 05-14-2013, 10:05 PM   #13
linedriver465
linedriver465
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Join Date: Oct 2012
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Quote:
Originally Posted by Hywelbane View Post
Didn't even think about the 2x for the frequency part. I'll give this another 3 weeks and then I'll give the 2x a week a go for 4 weeks and see which one I like best. Thanks for the idea!
For example (this is what I'm thinking about running):

Upper Power
Power Press: BB Bench (3 x 3-5)
Press Auxillary: 2 exercises x 2-3 x 6-10
Power Pull: Pendlay Rows (3x 3-5)
Pull Auxillary: 2 exercises x 2-3 x 6-10
Biceps: 3 x 6-10
Triceps: 3 x 6-10

Lower Power 1
Power Lower: Squat (3 x 3-5)
Secondary Power: Dead Variation (3 x 5-8)
Press/Extension Auxillary: 1-2 x 2 x 6-10
Hyper Pull/ Leg Curl: 3 x 2-3 x 8-20
Calves: 1-2 x 2-3 x 6-10

Back and Shoulders Hypertrophy
6-8 sets of 3 @ 65-70% of 3-5RM (90s rest)
Hypertrophy Pull: 4 x 2-3 x 8-20
Hypertrophy Shoulder: 3 x 2-3 x 8-20

Lower Body Power 2
Power Lower: Deadlift (3 x 3-5)
Secondary Power: Squat Variation (3 x 5-8)
Pull/ Leg Curl Auxillary: 1-2 x 2 x 6-10
Hyper Press/Extension: 3 x 2-3 x 8-20
Hyper Calf: 2 x 3-4 x 10-20

Chest and Arms Hypertrophy
6-8 sets of 3 @ 65-70% of 3-5RM (90s rest)
Hyper Press: 2 x 3 x 8-15
Hyper Fly: 1 x 2 x 15-20
Bicep: 3 x 2-3 x 8-20
Tricep: 3 x 2-3 x 8-20

Last edited by linedriver465; 05-14-2013 at 10:09 PM.
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