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Old 06-12-2011, 08:00 AM   #11
polak
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here is my two cents, I would do a 3 day split and stick real close to the big 3 (sq,bench, dead) and some variation of it. If you are curious PM me and I can send you a sample that created for one of my clients
hey i dont have access to PM on this site.

can you pm me a sample routine so i can compare it to some ideas i had?
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Old 06-12-2011, 12:32 PM   #12
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I am by no means a expert when it comes to template/routine layouts, but I will say like most on here that it would be optimal for you to go for a three day routine. I'm not sure of your level with the iron but I pretty sure this would work for anyone from beginner-expert:

This is a routine type ive used in the past with some really good results


Monday:
Squats 2 x 5
Box squats 2 x 4
Leg presses 2 x 5 (pick 2 of the three listed as long as one is squats)
Calves (your choice of exercise) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
Decline medium grip bench 2 x 6 (pinkies on the rings)
Weighted dips 2 x 10
Upright rows or side laterals 1 x 10

Thursday:
Dead lifts (rotate variations each week) 2 x 5
reverse hypers, pull thrus or glute ham raise 1 x 10-15
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 8 (or your favorite curl here)

Give this a go and see what you think. Also I can't take credit for this routine for I did not write it.
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Old 06-12-2011, 12:32 PM   #13
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Also the days of course can be Mon, Wen, Fri
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Old 06-12-2011, 03:10 PM   #14
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hey i dont have access to PM on this site.

can you pm me a sample routine so i can compare it to some ideas i had?
sure will man, I'll send it later today once I'm in front my cpu.
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Old 06-12-2011, 09:38 PM   #15
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cheers traphouse & silver.


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Old 06-14-2011, 09:39 AM   #16
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No problem polak.
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Old 06-14-2011, 09:46 AM   #17
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hey i dont have access to PM on this site.

can you pm me a sample routine so i can compare it to some ideas i had?
I will move your post total to 15 so you can PM.

Sorry for the inconvenience. We limit PMs until 15 posts to limit spammers.
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Old 06-14-2011, 10:45 AM   #18
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cheers traphouse & silver.


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