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Muscle Building Workouts

FST-7 Five Day Training Split By Hany Rambod


FST-7 is a bodybuilding training system developed by Hany Rambod. The following 5 day split variation appeared in the June, 2011 issue of Flex magazine in an article co-authored by Joe Wuebben.

FST-7 Five Day Training Split by Hany Rambod

  • Day
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Muscle Building Workouts

Bodybuilder Phil Heath Shoulder Workout


Standing Smith Machine Military Press

  • 2 warm-up sets of 10 to 15 reps with moderate weight
  • 2 sets of 8-12 reps or until failure, 60 seconds rest
  • 2 drop sets of 4 to 6 reps or until failure

Machine Side Lateral Raise

  • 3 sets of 10 to 12 reps or until failure,
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Strength Building Workouts

John Christy 5 3 1 Strength Building Workout


For more information on strength coach John Christy, please visit the John Christy appreciation thread. Also, check out his book: Real Muscle, Real Strength.

2 Day Per Week 5 3 1 Program

(Only work sets are listed)

Workout A

  • Crunch: 1×5
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Strength Building Workouts

McCullough 14 Week Powerlifting Cycle


This 14 week powerlifting cycle by Tom McCullough is taken from the article How To Design Your Workouts.

  • Week 1 – 70% x 2 sets of 10 repetitions
  • Week 2 – 70% x 2 sets of 10 repetitions
  • Week 3 – 73% x 2 sets of 8 repetitions
  • Week 4 –
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Strength Building Workouts

14-Week Anello Deadlift Cycle


This 14 week deadlift cycle comes from powerlifter Vince Anello. It is taken from the 183 article by Vince Anello, 14-Week Deadlift Cycle.

I have drawn up a 14-week routine for the deadlift. If a lifter’s previous best was 600, I feel 650 would

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Muscle Building Workouts

Chest Building Workout #1 By Frank Melfa


This chest building workout appeared in the book Bodybuilding A Realistic Approach by Frank Melfa. Please support Frank Melfa and purchase his book.

Chest Building Workout

Bench Press

  • Warm up – 10 reps
  • Set 1 – 10 reps
  • Set 2 –
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Supplement Reviews

MAN Sports Game Day Review


I have never done a review before, but I owe an honest review to Learn for shipping a free sample out. This is going to be a long one, so bear with me; this product deserves it.

I have several issues with pre-workouts that not many other people may … Read more

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