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Old 05-15-2013, 08:34 AM   #3
linedriver465
linedriver465
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Join Date: Oct 2012
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Training Type: Volume
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Quote:
Originally Posted by big_swede View Post
Looks good to me, good luck man and get SWOLE!
Thanks brother! How does this look?

Lower Body Workout
Exercise Sets Rep Goal
Squats 4 30
Romanian Deadlifts 3 25
Leg Press 5 60
Leg Curls 4 40
Decline Weighted Sit Ups 3 25
Calf Raise 3 40

Day 2
Upper Body Workout
Exercise Sets Rep Goal
Bench Press 4 25
One Arm Dumbbell Row 3 40
Seated Arnold Press 3 30
Lying Tricep Extensions 4 35
Seated Cable Rows 3 30
Dumbbell Curls 3 30
Lateral Delts 4 40

Day 3
Lower Body Workout
Exercise Sets Rep Goal
Deadlits * See Below
Squats ** See Below
Power Shrugs *** Add a Plate
Leg Curls 4 40
Cable Crunches 3 25 reps
Calf Raises 3 40

Day 4
Upper Body Workout
Exercise Sets Rep Goal
Standing OHD Press 4 30
Barbell Row 3 30
Close Grip Bench Press 4 30
Chin Ups 3 30
Cable Tricep Extensions 4 40
Hammer Curls 3 30
Rear Delt Exercise 4 40

* Deadlifts
You will cycle between a heavy and moderate day.
Week one you will work up to an 85% single, followed by max singles at 75% for 10 minutes. This 10 minute period is timed. After each rep, release the bar, reset your form, catch your breath and go for another single.
Add 5 pounds to your 85% set when that rep starts to feel “manageable.” When you do bump weight, bump your 75% set by an equal amount of weight.
Week two you will perform max singles at 80% of your one rep max for 5 minutes. Bump your 80% weight when you bump your 85% work during week one by an equal amount.

** Squats
Work up to an 85% single, then follow it with an 80% double (or triple) and a 75% triple. Add 5 pounds to your 85% single when it feels manageable. On days when you feel weak, stay with your baseline 85%.
This means that if you started with a 350 pound squat, and have built up to a 375 pound squat, it’s ok to “only” use a 350 pound squat on days when you feel off.
Never allow this “low end” squat to be more than 40 pounds below your max squat single.

*** Power Shrugs
Start with 135 and do 10 reps. Move to 225 and do 10 reps. Keep adding a plate until you can no longer perform 10 explosive reps.
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