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10-18-2005, 02:58 PM #1
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10-18-2005, 03:02 PM #2
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10-18-2005, 03:04 PM #3
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10-18-2005, 03:04 PM #4
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10-18-2005, 03:07 PM #5Originally Posted by MarlboroMan
I train mostly for strength, but i dont follow a powerlifting split. I choose intensity over quantity, and my strength gains have been going through the roof.
My program:
Monday - Back/bi
Tuesday- Chest/tri
Wednesday - OFF
Thursday - Legs
Friday - Shoulders
Workout 1:
Back:
Deadlift:
One warmup set
one slightly heavier set
Working set - 4-6 reps
Weighted Pullups (palms facing you)
Warmup with bodyweight with 10 reps or so using full Range of motion
One working set with as much weight as you can handle for 4-8 reps.
One arm Dumbell Row
Warmup
One working set (using good form) with as much weight as you can handle for 6-8 reps
Biceps:
Preacher curl or hammer curl
2 working sets of 6-8 reps.
Wrist Roller - burn the bitchin' forearms.
Workout 2:
Chest:
Incline Dumbell Bench (using a low incline, not a high incline)
warmup set with 65% of the weight you will use during your working set
Working set - 4-8 reps.
Weighted Dips
warmup with bodyweight
Working set 4-8 reps
Tris:
Tricep pushdowns
one warmup set
One working set 6-8 reps
Workout 3:
Legs:
Squats
2 warmup sets
1 working set of 8.
Leg Curls:
warmup
Working set 8-12 reps
Leg Ext.
warmup
Working set 6-12 reps
Calf raises
warmup
working set of 15-20 reps.
Hyper-Extensions
warmup
Add weight for as many reps as possible
Workout 4:
Shoulders:
Military Press
one warmup with light weight
2 working sets with as much weight as you can handle for 4-8 reps
Lateral Raises
one warmup set
2 working sets
Cable Laterals (I think)
warmup
1-2 working sets
Dumbell Shrugs
2 working sets of 8
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10-18-2005, 03:38 PM #6
- Join Date: Mar 2005
- Location: Havertown PA
- Age: 36
- Posts: 514
- Rep Power: 301
silent_circus...no offence dude but that does look like a bodybuilding split to me. taking days to train a specific body part. u said u train for strength, why dont u try a split like this, its nothing special but it works for me
Monday- speed bench
Wensday- Deads and lower back
Friday- heavy bench
Saturday- squats
its not to fancy of a split but i get great gains out of it.18 years old
240 lbs
5'8
Gym/Meet
Shirted Bench: 430/415
Squat ( Raw ): 490/490
Deadlift ( Raw ): 555/545
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10-18-2005, 03:51 PM #7
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10-18-2005, 04:09 PM #8
- Join Date: Mar 2005
- Location: Havertown PA
- Age: 36
- Posts: 514
- Rep Power: 301
Originally Posted by silent_circus18 years old
240 lbs
5'8
Gym/Meet
Shirted Bench: 430/415
Squat ( Raw ): 490/490
Deadlift ( Raw ): 555/545
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