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Old 04-20-2014, 03:53 PM   #1
ParkerHenry
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Default How is my program? rate/fix

Monday: Chest/Calves
* Incline Dumbbell Press + Incline Flyes 4x 12-10-8-6
* Flat Barbell Press 4x 10-8-6-4 drop on final set
* Cable Crossover 4x 15-12-10-8 drop on final set
* Dips 4x failure
* Standing Calf 4x 15
* Seated Calf 4x 15

Tuesday: Back/Abs
* Deadlift 4x 10-8-6-4
* Pullups 4x failure
* T-Bar Row 4x 12-10-8-6 drop on final set
* Neutral-Grip Pullups 4x failure
* Seated Cable Row + One-Arm Dumbbell Row 4x 12-10-8-6
* Hanging Leg Raise + Decline Twist + Hanging V-Cuts + Jackknife 4 rounds

Wednesday: Legs/Calves
* Squats 4x 10-8-6-4
* Front Squats + Lunges 4x 10-8-6-4
* Leg Press 4x 15-12-10-8 drop on final set
* Leg Extension + Leg Curl 4x 20-15-12-10
* Standing Calf 4x 15
* Seated Calf 4x 15

Thursday: Delts/Abs
* Overhead Press 4x 12-10-8-6
* Side lateral + Front Dumbbell Raise 4x 15-12-10-8
* Upright Row 4x 12-10-8-6 drop on final set
* Lying Rear Delt Raise 4x 15-12-10-8
* Hanging Leg Raise + Decline Twist + Hanging V-Cuts + Jackkknife 4 rounds

Friday: Arms/Calves
* Barbell Curl + Incline Skullcrusher 4x 15-12-10-8
* Cable Curl + Pushdown 4x 15-12-10-8
* Incline Curl + Dumbbell Kickback 4x 15-12-10-8
* Concentration Curl + One-Arm Dumbbell Extension 4x 15-12-10-8
* Standing Calf 4x 15
* Seated Calf 4x 15
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Old 04-20-2014, 04:05 PM   #2
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Welcome to the forum. We'll be happy to help you out, but first we need to know who you are. What are your stats and what are your goals? The more we know about you, the more we'll be able to decide what we think will work for you.
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Old 04-20-2014, 10:05 PM   #3
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Well fairly typical bbing 1/week layout. Lots of volume with plenty of drop sets. Are the 12-10-8-6 and 10-8-6-4 exercises based on the higher rep sets being warmups or work sets? And, most importantly, are you seeing progress from week to week, or at least month to month or not? Recovery can be an issue with this kind of programming.
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