|09-11-2013, 02:37 PM||#11|
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Join Date: Feb 2012
Dont overcomplicate things. Heres a basic routine that you could use for a long time.
Get both sets at the same reps then add weight next week. Example, Squat 185 2x5 then go 195 next week and stay with it until you get 2x5.
Squat, 3 warm-up sets, then 2x5
Good Mornings 2 x 8-10
Leg Press 2 x 8-10
Leg Curls 4 x 8-10
Sit-ups 3 sets
Bench, 3 warm-up sets, then 2x5
Close Grip Bench 2 x 8-10
Incline 2 x 8-10
Triceps Extensions 4 x 10
Rear Delts 3 x 12
Deadlift – Warm-up, then 1x5
Bent over Rows 4 x 8
Shrugs 2 x 8-12
Hammer Curls 4 x 10
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