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Old 12-23-2013, 03:37 PM   #1
RobMoriRB
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Default Looking for a routine!!

I have never built a Bodybuilding routine an wont attempt it till after a while. I will be doing all the lifts properly an not the high squats either. I am looking to do a show in 2015!!! which gives me enough time to get a decent size. want to keep the big 3 an gain pounds on them bust want to get size also.
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9 weeks out- Planned Attempts
Squat: 385/405/? lbs
Bench: 295/315/?
Dead Lift:455/500/?

Master Goal: Compete in 1 Lifting Sport!!! Completed Nov 16th 2014


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Last edited by RobMoriRB; 12-23-2013 at 03:39 PM.
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Old 12-23-2013, 04:32 PM   #2
RobMoriRB
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Monday
Back
Deadlifts, 4 sets 6-12 reps
Barbell rows, 3 sets 10-12 reps
T-bar rows, 3 sets 10 12 reps
One-arm dumbbell rows, 3 sets 10-12 reps
Biceps
Barbell curls, 4 sets -12 reps
Seated alternating dumbbell curls, 12 reps
Preacher curls, 12 reps
Cable curls, 12 reps
Shoulders
Military presses, 4 sets 10-12 reps
Seated dumbbell press, 4 sets 12 reps
(superset with)
Front dumbbell press, 4 sets 12 reps
Tuesday
Legs
Squats, 5-6 sets 2-12 reps
Leg presses, 4 sets 12 reps
Lunges, 2 sets 100 yards
Stiff-leg deadlifts, 3 sets 12 reps
Seated hamstring curls, 3 sets 12 reps
Wednesday
Chest
Bench press, 5 sets 12 reps
Incline barbell press, 3 sets 12 reps
Flat bench dumbbell press, 3 sets 12 reps
Flat bench flyes, 4 sets 12 reps
Triceps
Seated cambered-bar extensions, 3 sets 12 reps
Seated dumbbell extensions, 4 sets 12 reps
Close-grip bench press, 4 sets 12 reps
Thursday
Back Barbell rows, 5 sets 10 12 reps
Low Pulley Rows, 4 sets 10 12 reps
Lat machine pulldowns, 3 sets 10 12 reps
Front lat pulldowns, 3 sets 10 12 reps
Biceps
Incline alternating dumbbell curls, 4 sets 12 reps
Machine curls, 3 sets 12 reps
(superset with)
Standing cable curls, 4 sets 12 reps
Shoulders
Seated dumbbell press, 4 sets 12 reps
Front lateral dumbbell raises, 3 sets 8 25 reps
Machine raises, 3 sets 8 25 reps
Friday
Legs
Leg extensions, 4 sets 30 reps
Front squats, 4 sets 12 15 reps
Hack squats, 3 sets 12 reps
Standing leg curls, 3 sets 12 15 reps
Lying leg curls, 4 sets 12 reps
Saturday
Chest
Incline dumbbell press, 4 sets 12 reps
Decline barbell press, 3 sets 12 reps
Incline dumbbell flyes, 3 sets 12 reps
Decline dumbbell press, 3 sets 12 reps
Triceps
Skullcrushers, 4 sets 12 reps
(superset with)
Machine pressdown dips, 4 sets 12 reps
(superset with)
Seated tricep extensions, 4 sets 12 reps
Calves
Donkey raises, 4 sets 12 reps
Seated raises, 4 sets 12 reps
Crunches, 3 sets failure

Colemans workout routine
__________________
9 weeks out- Planned Attempts
Squat: 385/405/? lbs
Bench: 295/315/?
Dead Lift:455/500/?

Master Goal: Compete in 1 Lifting Sport!!! Completed Nov 16th 2014


Block Program:http://www.muscleandbrawn.com/forums...ad.php?t=17576
BLOG:http://theanimalmethod.wordpress.com/
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Old 12-23-2013, 04:34 PM   #3
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Im having a ton of fun, and also gaining strength and size - ALOT by using this.

I made it up myself and I am by no means a programming wizard, I just focused on what would be fun and also productive.

Check it out http://muscleandbrawn.com/forums/sho...+block+program
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Old 12-23-2013, 04:39 PM   #4
RobMoriRB
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Quote:
Originally Posted by big_swede View Post
Im having a ton of fun, and also gaining strength and size - ALOT by using this.

I made it up myself and I am by no means a programming wizard, I just focused on what would be fun and also productive.

Check it out http://muscleandbrawn.com/forums/sho...+block+program
Ill GIVE IT A RUN
__________________
9 weeks out- Planned Attempts
Squat: 385/405/? lbs
Bench: 295/315/?
Dead Lift:455/500/?

Master Goal: Compete in 1 Lifting Sport!!! Completed Nov 16th 2014


Block Program:http://www.muscleandbrawn.com/forums...ad.php?t=17576
BLOG:http://theanimalmethod.wordpress.com/
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Old 12-23-2013, 05:38 PM   #5
big_swede
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Quote:
Originally Posted by RobMoriRB View Post
Ill GIVE IT A RUN
Cool! Just let me know if you need me to clarify anything. Runned it for months now. Not that its rocket science exactly but.. =)
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Old 04-26-2014, 09:42 PM   #6
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Looking at your routine I would say you on the right track, and may I make one suggestion one your core lifts Bench press deadlifts and squats you may want to them with in mind of you powerlifting style example :
Bench press 5 sets 5 reps
and the go for 6-12 reps on your other exercises with your powerlifting back ground you should do well.
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Old 04-27-2014, 01:45 PM   #7
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Do a legs push pull program.

Do side and fri
Internet delt on push days and do rear delt on back day.

My physique have improved like crazy by just a simple split like above.
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Old 04-27-2014, 04:28 PM   #8
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Also, remember to change the split into your goals.
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