Thanks brahhhsss
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05-16-2011, 05:49 PM #1
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05-16-2011, 05:50 PM #2
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05-16-2011, 05:52 PM #3
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05-16-2011, 05:55 PM #4
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05-16-2011, 05:55 PM #5
strong derpin ^^ traps are your back, not your shoulder, lolol.
splits suck, go to the gym do some squats, ohp, flat bench and rows.
edit: if u want a real routine doe, srs. here is one
flat db beench: 4x8
incline bb bench: 3x8
OHP: 4 setsLog: http://forum.bodybuilding.com/showthread.php?t=136864013&highlight=wumbology
405x1/235x1/405x3
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05-16-2011, 05:56 PM #6
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05-16-2011, 06:03 PM #7
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05-16-2011, 06:04 PM #8
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05-16-2011, 06:05 PM #9
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05-16-2011, 06:06 PM #10
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05-16-2011, 06:24 PM #11
chest:
barbell bench press 4x6
barbell incline press 4x6
flat dumbbell press 4x8
machine flyes 4x6
standing cable crossovers 3x8
(did this today and had an amazing chest pump.. sticking to it for chest days from now on.)
Shoulders:
smith machine seated military press 4x5
arnold press 3x8
lever lateral raise 4x6
upright row 5x5
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05-16-2011, 08:32 PM #12
Not bad, Ill prob do an altered version of this next time. Had a great workout...did 4 sets of 8BB incline...4 sets 10-12 Flat DB (too light so went higher reps)...4 sets push press.....big tri set of db press lateral raises and rear raises for 2 sets of about 10-15 reps..then finished off with 3 sets of incline flys for about 10 reps
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05-16-2011, 08:36 PM #13
- Join Date: Apr 2011
- Location: London, Kentucky, United States
- Age: 29
- Posts: 4,383
- Rep Power: 3597
This is what got me to benching 505. Pretty sure its higher then anybody on the teen section. So here it goes.
Bench press - 12 sets of 3 with 90% of your 1RM
Incline bench - 1 set of 8, 1 set of 6, 1 set of 4, 1 set of 2 (go up 10 pounds each set)
Dumbbell press - 3 sets of 10
Push ups - until failure
and say you do it again the next week, you would add 5 pounds to the 12x3. so if you did it with 225 this week do it with 230 the next. and so on.Best meet lifts (all raw): 865 squat, 565 bench, 720 deadlift.
Best meet total: 2110
Gym lifts: 903 squat, 565 bench, 725 deadlift.
Instagram @bigfatfuk
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